Atlanta: 770.456.5580 St. Petersburg: 727.490.5152 Toll-free Voice Mail: 888.472.2829 Fax: 678.921.5216 Address: PMB 303 6822 22nd Ave N St. Petersburg, FL, USA 33710
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Lose Fat, Not Faith e-Zine Volume II Issue 7 July 8, 2005
International Standard Serial Number (ISSN) 1552-6151
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NEW SEMINAR DATES AND LOCATIONS: ORLANDO AND CHICAGO!
They say that time changes things, but you actually have to change them yourself.
— Andy Warhol
How wonderful it is that nobody need wait a single moment before starting to improve the world.
— Anne Frank
Some men see things as they are and say, "Why?" I dream of things that never were and say, "Why not?"
— George Bernard Shaw
Things do not change, we change.
— Henry David Thoreau
Few will have the greatness to bend history itself; but each of us can work to change a small portion of events, and in the total of all those acts will be written the history of this generation.
— Robert F. Kennedy
I'm writing this from the other side of the country.
On Friday, we began the process of packing our truck. It
was more like a puzzle — we knew the items would fit, it was simply a question of
how. We tried several different configurations, shifting boxes, turning suitcases on their
side, and moving things around until it all fit. There were a few compromises: we left the
frozen buffalo meat in the freezer (no room for the cooler) and my daughter's computer
system got left behind (we'll be back to pick it up). Compromise, however, is the name of the game, so with a loaded
truck, we set off on the road.
A common question that I receive is what to eat and how
to prepare for travel. Quite frankly, the first leg of our journey did not lend itself to
much exercise. We drove for well over 24 hours non-stop, taking shifts while one would sleep
and the other would drive. Aside from a few stops at rest areas to walk the animals and
stretch our legs, the rest of the journey was in the truck. Fortunately, nutrition does not
have to suffer. While on the road, we were loaded with healthy bars and shakes. Shakes are
easy when you bring bottled water, shaker cups, and the powder with scoops in little bags.
Almost any restaurant has a salad option. If you want to make it healthy, ask for the dressing
on the side and to hold the cheese. Many places will gladly throw on a grilled chicken
breast as well.
If you're interested in some traveling tips, check out
this article.
Not sure what to do for training when the hotel has a "workout room" with nothing but treadmills?
Read about "Training on the Go."
I specialize in creating customized routines for any lifestyle, from the Christian rock band
that I trained while on the road (see the Christian Music Makeover)
to professionals who frequently travel for business. If you're interested in hiring me, you can
request a free assessment to
discuss our options, or browse the popular packages I have available here (these
are the rates to hire me, personally, instead of using our online training solution).
After the trip was over, I was quite surprised. My wife and I
survived, and my daughter enjoyed the trip. In fact, she told me it was the "best road trip ever"
despite the long first day. She was excited to see frogs, lightning bugs, fireworks, and watch
movies in the truck. The pool at the hotel in Birmingham was another highlight. Now we are
settled in St. Petersburg, Florida and enjoying the sunshine. My daughter said that she never knew there
was a place with so much sun! Of course, as I am writing this, I see there are a few tropical
storms brewing on the horizon that threaten to steal the sunshine for a few days.
Life happens. It always does. You can't escape it. If you
are one of the many people who say, "I'll start a program next month, when I'm not going on
vacation and when there's no holidays" then I'm going to be blunt and honest: you're fooling
yourself. You're making excuses. I get these excuses all the time as I speak with clients
about training. "This is a busy month," or "Yes, next week after the vacation." The truth is
these things will always happen in life. We're not talking about a short program (you'll read
more about this in our motivation section); we're talking about a lifestyle
change. It only takes a moment to change your mindset, whether you are on vacation or not. Don't
fool yourself into thinking you'll get in one last victory meal and then change forever. There
will be more birthdays, more special events, more moves, and more business trips. It's not
what you do between the trips that counts, but how you handle yourself during
life's twists and turns.
Nutrition: Nutrition Myths That Just Won't Die: Protein (by Will Brink)
When it comes to the topic of sports nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.
Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" can't be easily identified.
You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional
community) that are perpetuating the myth that athletes don't need additional protein! Who is right?
The conservative medical/nutritional community is an odd group. They make up the rules as they go along and maintain what I refer to as the "nutritional double standard." If for example you speak about taking in additional vitamin C to possibly prevent cancer, heart disease, colds, and other afflictions, they will come back with "there is still not enough data to support the use of vitamin C as a preventative measure for these diseases," when in fact there are literary hundreds of studies showing the many benefits of this vitamin for the prevention and treatment of said diseases.
And of course, if you tell them you are on a high protein diet because you are an athlete they will tell you, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim! You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.
Myth #1 "Athletes don't need extra protein"
I figured we should start this myth destroying article off with the most annoying myth first. Lord, when will this one go away? Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists, who should know better, still believe this to be true. Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.
For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.
However, in the past few decades researchers using better study designs and methods with real live athletes have come to a different conclusion altogether, a conclusion hard training bodybuilders have known for years. The fact that active people do indeed require far more protein than the RDA to keep from losing hard earned muscle tissue when dieting or increasing muscle tissue during the off season.
In a recent review paper on the subject one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current
RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers."
Another group of researchers in the field of protein metabolism have come to similar conclusions repeatedly.
They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.
They came to an almost identical conclusion as that of Dr.
Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.
This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise.
They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males." All I can say to that is, no sh%# Sherlock?!
Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe Shmoe couch potato, but rather to bring to the readers' attention some of the figures presented by this current research.
How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed? With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.
So for a 200 pound guy that would be 200 grams of protein per day. No sweat. So how does this advice fair with the above current research findings? Well let's see. Being scientists like to work in kilograms (don't ask me why) we have to do some converting. A kilogram weighs 2.2lbs. So, 200 divided by 2.2 gives us 90.9. Multiply that times 1.8 (the high end of Dr. Lemon's research) and you get 163.6 grams of protein per day. What about the nutritionists, doctors, and others who call(ed) us "protein pushers" all the while recommending the RDA as being adequate for athletes?
Let's see. The current RDA is 0.8 grams of protein per kilogram of bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per day for a 200lb person. So who was closer, the bodybuilders or the arm chair scientists? Well let's see! 200g (what bodybuilders have recommended for a 200lb
athlete) - 163g (the high end of the current research recommendations for a 200lb person) = 37 grams (the difference between what bodybuilders think they should eat and the current research).
How do the RDA pushers fair? Hey, if they get to call us "protein pushers" than we get to call them "RDA pushers!"
Anyway, 163g - 73g = (drum role) 90 grams! So it would appear that the bodybuilding community has been a great deal more accurate about the protein needs of strength athletes than the average nutritionist and I don't think this comes as any surprise to any of us.
So should the average bodybuilder reduce his protein intake a bit from this data? No, and I will explain why. As with vitamins and other nutrients, you identify what looks to be the precise amount of the compound needed for the effect you want (in this case positive nitrogen balance, increased protein synthesis, etc) and add a margin of safety to account for the biochemical individuality of different people, the fact that there are low grade protein sources the person might be eating, and other variables.
So the current recommendation by the majority of bodybuilders, writers, coaches, and others of one gram per pound of bodyweight does a good job of taking into account the current research and adding a margin of safety. One things for sure, a little too much protein is far less detrimental to the athletes goal(s) of increasing muscle mass than too little protein, and this makes the RDA pushers advice just that much more.... moronic, for lack of a better word.
There are a few other points I think are important to look at when we recommend additional protein in the diet of athletes, especially strength training athletes. In the off season, the strength training athletes needs not only adequate protein but adequate calories. Assuming our friend (the 200lb bodybuilder) wants to eat approximately 3500 calories a day, how is he supposed to split his calories up?
Again, this is where the bodybuilding community and the conservative nutritional/medical community are going to have a parting of the ways... again. The conservative types would say "that's an easy one; just tell the bodybuilder he should make up the majority of his calories from carbohydrates."
Now let's assume the bodybuilder does not want to eat so many carbs. Now the high carb issue is an entirely different fight and article, so I am just not going to go into great depth on the topic here. Suffice it to say, anyone who regularly reads articles, books, etc, from people such as Dan Duchaine, Dr. Mauro Dipasquale, Barry Sears PhD, Udo Erasmus PhD, yours truly, and others know why the high carb diet bites the big one for losing fat and gaining muscle (In fact, there is recent research that suggests that carbohydrate restriction, not calorie restriction per se, is what's responsible for mobilizing fat stores).
So for arguments sake and lack of space, let's just assume our 200lb bodybuilder friend does not want to eat a high carb diet for his own reasons, whatever they may be.
What else can he eat? He is only left with fat and protein.
If he splits up his diet into say 30% protein, 30 % fat, and 40% carbs, he will be eating 1050 calories as protein (3500x30% = 1050) and 262.5g of protein a day (1050 divided by 4 = 262.5). So what we have is an amount (262.5g) that meets the current research, has an added margin of safety, and an added component for energy/calorie needs of people who don't want to follow a high carb diet, which is a large percentage of the bodybuilding/strength training community.
Here are other reasons for a high protein intake such as hormonal effects (i.e. effects on IGF-1, GH, and thyroid), thermic effects, etc., but I think I have made the appropriate point.
So is there a time when the bodybuilder might want to go even higher in his percent of calories >from protein than 30%? Sure, when he is dieting.
It is well established that carbs are "protein sparing" and so more protein is required as percent of calories when one reduces calories. Also, dieting is a time that preserving lean mass (muscle) is at a premium. Finally, as calories decrease the quality and quantity of protein in the diet is the most important variable for maintaining muscle tissue (as it applies to nutritional factors), and of course protein is the least likely nutrient to be converted to bodyfat.
In my view, the above information bodes well for the high protein diet. If you tell the average RDA pusher you are eating 40% protein while on a diet, they will tell you that 40% is far too much protein. But is it? Say our 200lb friend has reduced his calories to 2000 in attempt to reduce his bodyfat for a competition, summer time at the beach, or what ever. Let's do the math. 40% x 2000 = 800 calories from protein or 200g (800 divided by 4). So as you can see, he is actually eating less protein per day than in the off season but is still in the range of the current research with the margin of safety/current bodybuilding recommendations intact.
Bottom line? High protein diets are far better for reducing bodyfat, increasing muscle mass, and helping the hard training bodybuilder achieve his (or her!) goals, and it is obvious that endurance athletes will also benefit from diets higher in protein than the worthless and outdated RDAs.
Myth #2 "High protein diets are bad for you"
So the average person reads the above information on the protein needs and benefits of a high protein diet but remembers in the back of their mind another myth about high protein intakes. "I thought high protein diets are bad for the kidneys and will give you osteoporosis!" they exclaim with conviction and indignation. So what are the medical facts behind these claims and why do so many people, including some medical professionals and nutritionists, still believe it?
For starters, the negative health claims of the high protein diet on kidney function are based on information gathered from people who have preexisting kidney problems.
You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets. People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also.
Now for the medical and scientific facts. There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that I mentioned above, or other research I have read, has shown any kidney abnormalities at all.
Furthermore, animal studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.
Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet. If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we.
From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the above research recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the damn blood tests!
Bottom line? 1-1.5 grams or protein per pound of bodyweight will have absolutely no ill effects on the kidney function of a healthy athlete, period. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes.
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.
The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals. Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.
Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis.
In fact, one recent study showed women receiving extra protein from a protein supplement had increased bone density over a group not getting the extra protein! The researchers theorized this was due to an increase in IGF-1 levels which are known to be involved in bone growth.
Would I recommend a super high protein diet to some sedentary post menopausal woman? Probably not, but we are not talking about her, we are talking about athletes.
Bottom line? A high protein diet does not lead to osteoporosis in healthy athletes with very few risk factors for this affliction, especially in the ranges of protein intake that have been discussed throughout this article.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Yes, in a sedentary couch potato who does not care that his butt is the same shape as the cushion he is sitting on, protein quality is of little concern. However, research has shown repeatedly that different proteins have various functional properties that athletes can take advantage of.
For example, whey protein concentrate (WPC) has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response. WPC is also exceptionally high in the branch chain amino acids which are the amino acids that are oxidized during exercise and have been found to have many benefits to athletes. We also know soy has many uses for athletes, and this is covered in full on the Brinkzone site in another article.
Anyway, I could go on all day about the various functional properties of different proteins but there is no need. The fact is that science is rapidly discovering that proteins with different amino acid ratios (and various constituents found within the various protein foods) have very different effects on the human body and it is these functional properties that bodybuilders and other athletes can use to their advantage.
Bottom line? Let the people who believe that all proteins are created equal continue to eat their low grade proteins and get nowhere while you laugh all the way to a muscular, healthy, low fat body!
Conclusion
Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it! I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes. Of course now I still have to address even tougher myths such as "all fats make you fat and are bad for you," "supplements are a waste of time," and my personal favorite, "a calorie is a calorie."
The next time someone gives you a hard time about your high protein intake, copy the latest study on the topic and give it to em. If that does not work, roll up the largest bodybuilding magazine you can find and hit hem over the head with it!
Training: Exercising Safely in Heat (by Lynn Bode)
For those in the northern hemisphere, summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it's important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don'ts of working out in the heat, then you can fully take advantage of all the fun of summer.
What you should do:
Drink plenty of fluids. It's extremely important to stay hydrated. If you're thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it's important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
Wear light, loose fitting clothes that can breathe. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. (Click here for a skin care line that includes SPF protection)
Use common sense and don't attempt strenuous activities that your body is not accustomed to. Stick to exercises that you are very familiar and comfortable with.
Check the weather forecast. It's best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
Don't try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
Don't adopt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
Don't attempt physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don't do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out there and have some fun!
About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit:
TrainerForce.com.
Low zinc intake may influence exercise performance
In a recent study published in the May 2005 American Journal of Clinical Nutrition, researchers analyzed the effect of restricted dietary zinc on metabolic responses during exercise. Certain zinc-containing enzymes are believed to regulate energy expenditure, but there is limited data on the role of zinc in promoting physiologic function during exercise.
Male study participants received a low-zinc diet (3.8 mg/day) for 9 weeks and after a 6 week wash-out period, the same diet supplemented with 15 mg of zinc for an additional 9 weeks. Using two types of stationary exercise bike tests, researchers tested the subjects' cardiovascular fitness during the second and ninth week of each diet period.
Low dietary zinc resulted in a significant decline in work capacity and performance in the subjects when compared to results during the supplemented period. Blood tests confirmed that the low-zinc regimen resulted in reduced blood zinc concentration and retention, and lowered the activity of specific zinc-dependent enzymes. The lowered activity of these enzymes impacts exercise performance by compromising the body's ability to regulate the increase in blood carbon dioxide that is produced during exercise. These results suggest that adequate zinc is necessary for peak performance and metabolic response during exercise.
Inadequate magnesium intake is associated with heart disease risk
Current dietary guidelines recommend a minimum magnesium intake of 310-420 mg per day to maintain health and reduce cardiovascular risk. Recent evidence from both clinical and animal studies suggest that magnesium may be associated with inflammatory processes. In a recent study published in the June volume of the Journal of the American College of Nutrition, researchers determined that dietary magnesium consumption is associated with C-reactive protein (CRP), a marker of inflammation. Participants included a large nationally representative sample of U.S. adults.
Among the U.S. adults, 68% consumed less than the recommended daily allowance (RDA) of magnesium, and 19% consumed less than 50% of the RDA. Adults who consumed less than the RDA of magnesium were 1.48-1.75 times more likely to have elevated CRP than adults who consumed greater levels than the RDA. Overweight adults over age 40 consuming less than 50% RDA for magnesium were 2.24 times more likely to have elevated CRP than adults getting more than the RDA.
Most Americans consume magnesium at levels below the RDA. Since individuals with intakes below the RDA are more likely to have elevated CRP, inadequate intakes of magnesium may contribute to cardiovascular disease risk.
Linolenic acid reduces atherosclerotic plaque
Alpha-linolenic acid is an omega-3 fatty acid found in salad dressings, flax and canola oil. A study published in the June 7 2005 issue of the journal Circulation has shown a decreased prevalence of calcified atherosclerotic plaque in the coronary arteries of individuals whose diets included higher amounts of alpha-linolenic acid.
Data from over 2,000 participants in the National Heart, Lung, and Blood Institute Family Heart Study (FHS) were included in this study. The presence and extent of coronary artery calcified atherosclerotic plaque was measured by CT scans during a 7 yr follow up.
Alpha-linolenic intake ranged from 170 milligrams to 3.48 grams per day. The researchers found an inverse association between alpha-linolenic acid consumption and the presence of calcified atherosclerotic plaque. Individuals in the highest 20 percent of alpha-linolenic acid intake experienced a 62 percent lower risk of having the plaques than those with the lowest intakes.
Researchers note that alpha-linolenic acid is a precursor of eicosapentaenoic acid (EPA) which reduces inflammation by inhibiting arachidonic acid metabolism. Alpha-linolenic acid may, therefore, reduce coronary calcification risk by its anti-inflammatory properties.
Nutritional supplements improve symptoms of peripheral vascular disease
A new study published in the June 2005 issue of the Journal of Nutrition indicates that a combination of nutrients known to help protect against cardiovascular disease also helps to improve the risk factors and symptoms of peripheral vascular disease (PVD). Peripheral vascular disease is a blockage of the arteries in the legs caused by atherosclerosis. Due to inadequate blood supply, the condition often causes cramping pain in the legs that occurs during walking.
Sixty men with PVD were divided into two groups. The treatment group received a daily fortified milk product that contained 200 milligrams eicosapentaenoic acid (EPA), 130 milligrams docosahexaenoic acid (DHA), 5.12 grams oleic acid, 150 micrograms folic acid, and vitamins A, B6, D, and E. The control group received skimmed milk with added vitamins A and D. Blood samples were drawn at the beginning of the 12 month study and every three months until the study's conclusion.
Pain free walking distance progressively increased after the third month by up to 3.5 times in the group that received the supplements, while the group that received the skim milk experienced nonsignificant improvements. A measurement of blood pressure ratio between the ankle and brachial artery improved in the treatment group, but not in the control group. The treatment group experienced a drop in total cholesterol, ApoB, and homocysteine among those in whom it was previously elevated.
These findings provide evidence for the role of nutrition in reducing the symptoms PVD as well as general cardiovascular disease.
Motivation: Health and Fitness is not a 12-Week Program (by Tom Venuto)
Not long ago, one of the members of my health club poked
her head in my office for some advice. Linda was a 46 year
old mother of two, and she had been a member for over a
year. She had been working out sporadically, with (not
surprisingly) sporadic results. On that particular day, she
seemed to have enthusiasm and a twinkle in her eye that I
hadn't seen before.
"I want to enter a before and after fitness contest called
the "12 week body transformation challenge." I could win
money and prizes and even get my picture in a magazine."
"I want to lose THIS", she continued, as she grabbed the
body fat on her stomach. "Do you think it's a good idea?"
Linda was not "obese," she just had the typical "moderate
roll" of abdominal fat and a little bit of thigh/hip fat
that many forty-something females struggle with.
"I think it's a great idea" I reassured her. "Competitions
are great for motivation. When you have a deadline and you
dangle a "carrot" like that prize money in front of you, it
can keep you focused and more motivated than ever."
Linda was eager and rarin' to go. "Will you help me? I have
this enrollment kit and I need my body fat measured."
"No problem," I said as I pulled out my Skyndex fat
caliper, which is used to measure body fat percentage with
a "pinch an inch" test.
When I finished, I read the results from the caliper
display: "Twenty-seven percent. Room for improvement, but
not bad; it's about average for your age group."
She wasn't overjoyed at being 'average'. "Yeah, but it's
not good either. Look at THIS," she complained as again she
grabbed a handful of stomach fat. "I want to get my body
fat down to 19%; I heard that was a good level."
I agreed that 19% was a great goal, but it would take a lot
of work because average fat loss is usually about a half a
percent a week, or six percent in twelve weeks. Her goal,
to lose eight percent in twelve weeks was ambitious.
She smiled and insisted, "I'm a hard worker. I can do it"
Well, indeed she was and indeed she did. She was a machine!
Not only did she never miss a day in the gym, she trained
HARD. Whenever I left my office and took a stroll through
the gym, she was up there pumping away with everything she
had. She told me her diet was the strictest it had ever
been in her life and she didn't cheat at all. I believed
her. And it started to show, quickly.
Each week she popped into my office to have her body fat
measured again, and each week it went down, down, down.
Consistently she lost three quarters of a percent per week
- well above the average rate of fat loss - and on two
separate occasions, I recall her losing a full one percent
body fat in just seven days.
Someone conservative might have said she was overtraining,
but when we weighed her and calculated her lean body mass,
we saw that she hadn't lost ANY muscle - only fat. Her
results were simply exceptional!
She was ecstatic, and needless to say, her success bred
more success and she kept after it like a hungry tiger for
the full twelve weeks.
On week twelve, day seven, she showed up in my office for
her final weigh-in and body fat measurement. She was
wearing a pair of formerly tight blue jeans and they were
FALLING OFF HER! "Look, look, look," she repeated giddily
as she tugged at her waistband, which was now several
inches too large.
As I took her body fat, I have to say, I was impressed. She
hadn't just lost a little fat; she was "RIPPED!"
During week twelve she dropped from 18% to 17% body fat,
for a grand total of 10% body fat lost. She surpassed her
goal of 19% by two percent. I was now even more impressed,
because I had only seen a handful of people lose that much
body fat in three months.
You should have seen her! She started hopping up and down
for joy like she was on a pogo stick! She was beaming...
grinning from ear to ear! She practically knocked me over
as she jumped up and gave me a hug - "Thank you, thank you,
thank you!"
"Don't thank me," I said, "You did it, I just measured your
body fat."
She thanked me again anyway and then said she had to go
have her "after" pictures taken. Then something very, very
strange happened. She stopped coming to the gym. Her
"disappearance" was so abrupt, I was worried and I called
her. She never picked up, so I just left messages.
No return phone call.
It was about four months later when I finally saw Linda
again. The giddy smile was gone, replaced with a sullen
face, a droopy posture and a big sigh when I said hello and
asked where she'd been.
"I stopped working out after the contest... and I didn't
even win."
"You looked like a winner to me, no matter what place you
came in" I insisted, "but why did you stop, you were doing
so well!"
"I don't know, I blew my diet and then just completely lost
my motivation. Now look at me, my weight is right back
where I started and I don't even want to know my body fat."
"Well, I'm glad to see you back in here again. Write down
some new goals for yourself and remember to think long term
too. Fitness isn't a just 12 week program you know, it's a
lifestyle — you have to do it every day — like... forever."
She nodded her head and finished her workout, still with
that defeated look on her face. Unfortunately, she never
again come anywhere near the condition she achieved for
that competition, and for the rest of the time she was a
member at our club, she slipped right back into the
sporadic workout pattern.
Linda was not an isolated case. I've seen the same thing
happen with countless men and women of all ages and fitness
levels from beginners to competitive bodybuilders. In fact,
it happens to millions of people who "go on" diets, lose a
lot of weight, then "go off" the diet and gain the weight
right back.
What causes people to burn so brightly with enthusiasm and
motivation and then burn out just as quickly? Why do so
many people succeed brilliantly in the short term but fail
95 out of 100 times in the long term? Why do so many people
reach their fitness goals but struggle to maintain them?
The answer is simple: Health and fitness is for life, not
for "12 weeks."
You can avoid the on and off, yo-yo cycle of fitness ups
and downs. You can get in great shape and stay in great
shape. You can even get in shape and keep getting in better
and better shape year after year, but it's going to take a
very different philosophy than most people subscribe to.
The seven tips below will guide you.
These guidelines are quite contrary to the quick fix
philosophies prevailing in the weight loss and fitness
world today. Applying them will take patience, discipline
and dedication. But remember, the only thing worse than
getting no results is getting great results and losing
them.
1) Don't "go on" diets.
When you "go on" a diet, the underlying assumption is that
at some point you have to "go off" it. This isn't just
semantics, it's the primary reason most diets fail. By
definition, a "diet" is a temporary and often drastic
change in your eating behaviors and/or a severe restriction
of calories or food, which is ultimately, not maintainable.
If you reach your goal, the diet is officially "over" and
then you "go off" (returning to the way you used to eat).
Health and fitness is not temporary; it's not a "diet."
It's something you do every day of your life. Unless you
approach nutrition from a "habits" and "lifestyle"
perspective, you're doomed from the start.
2) Eat the same foods all year round.
Permanent fat loss is best achieved by eating mostly the
same types of foods all year round. Naturally, you should
include a wide variety of healthy foods so you get the full
spectrum of nutrients you need, but there should be
consistency, month in, month out. When you want to lose
fat, there's no dramatic change necessary — you don't need
to eat totally different foods — it's a simple matter of
eating less of those same healthy foods and exercising more.
3) Have a plan for easing into maintenance.
Let's face it - sometimes a nutrition program needs to be
more strict than usual. For example, peaking for a
bodybuilding or fitness contest requires an extremely
strict regimen that's different than the rest of the year.
As a rule, the stricter your nutrition program, the more
time you must allow for a slow, disciplined transition into
maintenance. Failure to plan for a gradual transition will
almost always result in bingeing and a very rapid, hard
fall "off the wagon."
4) Focus on changing daily behaviors and habits one or two
at a time.
Rather than making huge, multiple changes all at once,
focus on changing one or two habits/behaviors at a time.
Most psychologists agree that it takes about 21 days of
consistent effort to replace an old bad habit with a new
positive one. As you master each habit, and it becomes as
ingrained into your daily life as brushing your teeth, then
you simply move on to the next one. That would be at least
17 new habits per year. Can you imagine the impact that
would have on your health and your life? This approach
requires a lot of patience, but the results are a lot more
permanent than if you try to change everything in one fell
swoop. This is also the least intimidating way for a
beginner to start making some health-improving lifestyle
changes.
5) Make goal setting a lifelong habit.
Goal setting is not a one-time event; it's a process that
never ends. For example, if you have a 12 week goal to lose
6% bodyfat, what are you going to do after you achieve it?
Lose even more fat? Gain muscle? Maintain? What's next? On
week 13, day 1, if you have no direction and nothing to
keep you going, you'll have nothing to keep you from
slipping back into old patterns. Every time you achieve a
goal, you must set another one. Having daily and weekly
short term goals means that you are literally setting goals
continuously and never stopping.
6) Allow a reasonable time frame to reach your goal.
It's important to set deadlines for your fitness and weight
loss goals. It's also important to set ambitious goals, but
you must allow a reasonable time frame for achieving them.
Time pressure is often the motivating force that helps
people get in the best shape of their lives. But when the
deadline is unrealistic for a particular goal (like 30
pounds in 30 days), then crash dieting or other extreme
measures are often taken to get there before the bell. The
more rapidly you lose weight, the more likely you are to
lose muscle and the faster the weight will come right back
on afterwards. Start sooner. Don't wait until mid-May to
think about looking good for summer.
7) Extend your time perspective.
Successful people in every field always share one common
character trait: Long term time perspective. Some of the
most successful Japanese technology and manufacturing
companies have 100 year and even 250-year business plans.
If you want to be successful in maintaining high levels of
fitness, you must set long term goals: One year, Ten years,
Even fifty years! You also must consider the long term
consequences of using any "radical" diet, training method
or ergogenic aid. The people who had it but lost it are
usually the ones who failed to think long term or
acknowledge future consequences. It's easy for a 21 year
old to live only for today, and it may even seem ridiculous
to set 25 year goals, but consider this: I've never met a
40 or 50 year old who didn't care about his or her health
and appearance, but I have met 40 or 50 year olds who
regretted not caring 25 years ago.
An enterprising person is one who comes across a pile of scrap metal and sees the making of a wonderful sculpture. An enterprising person is one who drives through an old decrepit part of town and sees a new housing development. An enterprising person is one who sees opportunity in all areas of life.
To be enterprising is to keep your eyes open and your mind active. It's to be skilled enough, confident enough, creative enough and disciplined enough to seize opportunities that present themselves... regardless of the economy.
A person with an enterprising attitude says, "Find out what you can before action is taken." Do your homework. Do the research. Be prepared. Be resourceful. Do all you can in preparation of what's to come.
Enterprising people always see the future in the present. Enterprising people always find a way to take advantage of a situation, not be burdened by it. And enterprising people aren't lazy. They don't wait for opportunities to come to them, they go after the opportunities. Enterprise means always finding a way to keep yourself actively working toward your ambition.
Enterprise is two things. The first is creativity. You need creativity to see what's out there and to shape it to your advantage. You need creativity to look at the world a little differently. You need creativity to take a different approach, to be different.
What goes hand-in-hand with the creativity of enterprise is the second requirement: the courage to be creative. You need courage to see things differently, courage to go against the crowd, courage to take a different approach, courage to stand alone if you have to, courage to choose activity over inactivity.
And lastly, being enterprising doesn't just relate to the ability to make money. Being enterprising also means feeling good enough about yourself, having enough self worth to want to seek advantages and opportunities that will make a difference in your future. And by doing so you will increase your confidence, your courage, your creativity and your self-worth - your enterprising nature.
» For one opportunity that may or may not suit you, call 1-888-284-9344 and listen
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It's time to step back and take a look at your
goals. Are you where you wanted to be? Did your New Year's Resolutions "stick" or
have you given up on them? Have you exceeded your expectations, or are you still
far from your goals?
Goals must be flexible. I did not achieve a goal
I set earlier this year to reach single digits body fat, but I surpassed my expectations
with preparing for and completing a half marathon in only seven weeks. I had set
goals to build an Internet-based business in South Dakota, and now find myself focused
on a seminar and coaching business in Florida. Fortunately, I understand that goals
can change ... however, the powerful reasons behind those goals, the driving "why"
or passion that keeps me focused, stay the same.
It's time to pull out the measuring stick. If you
haven't achieved some of your goals, sit back and figure out why. Then, create a new
set of goals that are more realistic. You see, you don't have to be perfect ... you
can focus on progress and learn from your mistakes. Do you lose fat more slowly
than you anticipated? Fine! Set a longer time frame to reach your desired weight.
Learn to adapt but never give up your vision, because this is your blueprint for
success. What are some Natural Physiques™ goals for the rest of this year?
Conduct two successful seminars
in Orlando and Chicago that will transform lives
Release the Become Your Best Audio Workshop with nearly four hours of audio
recorded during the first event
Record and release Fit Within, an 8-CD set that will transform the way you
look at fitness
Impact the lives, dreams, and health of millions, one success story at a time
Some of the goals are tangible, some a bit more lofty,
but all are connected with my vision of creating health, wellness, and abundance. Thank
you for being a part of this vision. I wish you continued health and success.
Lose Fat, Not Faith is now officially released in paperback. Pick up your copy at
