The Fastest Way to Fat Loss – Cardio vs Weight Training

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Summer is here, and if you haven’t yet made that commitment to a fitness program, the thought of shedding a few pounds to look good in those shorts or that bathing suit, may be just the encouragement you need.

So with time of the essence, (immediate gratification being a must, with a trip to the beach just around the corner) what type of program do we embark on.  For most, the seemingly obvious solution would be to cut back on the meals and start doing cardio – and lots of it.

And as much as this may sound unpleasant (at least to most of us), it’s bound to burn up that extra fat, leaving us lean and toned, ready to show of those abs, right?  Wrong!  The good news is that these myths about weight loss are just that – while you do need to cut calories and increase activity to loose weight, there is a better, healthier, and more efficient way to do it.

First of all, embarking on some crazy fad diet that severely restricts calories may initially produce results, but in the long run will actually slow down your metabolism. Eating more frequent meals throughout the day will actually boost your metabolism.  The key is better food choices, balanced meals and portion control.

What about exercise – what kind and how much?  While it may feel like running on the treadmill for an hour (while you are dripping with sweat) is burning tons of calories, it’s only burning calories while you are exercising and for one to two hours after.  If you really want to lose fat – and keep it off — the best way to do it is with weight training.  Weight training is the single most effective way to permanently increase your metabolism.  The more muscle you have, the more fat you burn all the time – 24hours a day, 7 days a week — not just one or two hours when you’re exercising, but every hour of every day, whether you’re exercising, eating, sleeping or sitting at your desk.  Pound for pound, muscle burns 25 times more calories than fat. One pound of muscle can burn 30 to 50 calories in a day, or 350 to 500 calories a week.  One pound of fat only burns two a day or 14 in a week.  So, if you build just five pounds of muscle, that’s equivalent to burning 26 pounds of fat in a year.

The evidence is right in front of you in the gym.  Notice the number of overweight people who do hours of cardio on the treadmill, in aerobics classes, or on the bike – or worse, all of the above.  The same people, on the same program for months, maybe even years, with no noticeable results.  Then, compare them to the physiques in the weight room.  Ask some of those people who look the most fit how much time they really spend in the gym – it’s much less than you think.  The results produced by weight training are much more effective.  And if your own research isn’t convincing enough to back up these claims, consider a Tufts University study that showed strength and resistance training can increase metabolism by seven percent, and promote significant changes in body composition.  Scientists calculated the higher metabolic rate meant that resistance trained subjects burned an average of an extra 354 calories per day.  The final result was that weight training produces an increase in lean body mass and a decrease in body fat by a permanent increase in metabolic rate.

What about the scale?  Throw it out!  Yes you may end up weighing the same or even more because muscle weighs more than fat, but remember, muscle takes up less space than fat.  So, ultimately, you will be small, firmer and toner; and your clothes will fit better.  That’s the true test. How you look and how you feel – not what the numbers on the scale say.  And women, no, you become overly muscular.  It’s just not possible – women don’t naturally produce enough of the hormones it takes to grow massive muscle.  Weight training will, however, give you that tone look you’re striving for – you can’t burn fat off to see muscle tone that doesn’t exist.  In addition, weight training is important to help prevent osteoporosis by building and maintaining bone density.

Timing is everything.  If your primary goal for cardio, in addition to cardio vascular health, is to burn fat, the most effective time to do it is when glycogen stores are low, therefore, early morning on an empty stomach would be an optimum time since glycogen stores have been depleted throughout the night while you slept.

If morning isn’t an option, and you’ll be doing cardio in the same workout session as weight training, it’s better to do cardiovascular activity immediately following weight training because glycogen levels have also been depleted at this time.  Not only will your cardiovascular exercise be more effective at fat burning, but your weight training session will be more effective and intense since you won’t have burned up all your ATP on cardio.

The key to successful weight loss is balance – in both diet and exercise.  Weight training will help increase lean body composition and boost your metabolism, even while at rest.  While cardiovascular activity will help muscles utilize oxygen more efficiently and promote overall good cardiovascular health.  Remember though, too much cardio can actually burn valuable muscle tissue and losing muscle slows down your metabolism  — which is obviously counter productive to your whole weight loss goal.  And again, remember balance — allow your body time to recover from all exercise. Muscle tissue needs recovery time to repair and grow.  So, don’t be afraid to take a couple of days off with no exercise and you will actually see better results.

Helpful Tips to Keep Restaurant Dining Healthy

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So you’ve decided to make those long talked about “lifestyle changes”. Problem is, to work they have to fit into your lifestyle.  And if dining out or grabbing food on the go is part of your daily routine, you’ll be faced with a little more of a challenge trying to maintain good eating habits.  Often, we use dining out as an excuse to indulge, make bad food choices or to eat abnormally large portions of food. Although dining out can be a nutritional challenge, it’s one that is very easily overcome with a few simple guidelines.

Keep your hunger under control
As you know, it’s important to eat several small meals throughout the day.  It is particularly important not to skip meals if you know you are going to dine out. If you show up at the restaurant ravenously hungry, you’re much more likely to choose a bad appetizer, eat too much bread, or over order your dinner.

Choose your restaurant wisely
Avoid restaurants known for all fried foods or heavy dishes made with rich sauces. Today, however, most restaurants do offer a variety of foods that are either a healthy alternative or can be easily modified into a nutritious, low-fat, heart healthy meal.  Even at the finest dining establishments, most will accommodate special requests.

Don’t be afraid to speak up
“I want plain chicken on the grill.  No seasonings butter or salt.  And steamed vegetables, please.”  Choose your selection wisely and don’t be afraid to ask for modifications.  Most restaurants are very happy to accommodate special orders and often times appreciate the fact that you are trying to eat healthy. And don’t be afraid to ask for substitutions.  If you order grilled fish and it’s served with pasta or rice, don’t be afraid to ask for steamed vegetables instead.  Also, make sure to ask for sauces and salad dressings on the side.

Cut the condiments
Food condiments – such as sauces, butter, mayonnaise, and salad dressings – should be ordered on the side.  Taste your food first, rather than habitually slathering on the sauce.  Most well prepared foods don’t need many enhancements. If you do choose to use these side items, dab and dip rather than pour on the sauces.  You’d be amazed at the amount of taste you get while sparing yourself literally hundreds of calories.

Mind your manners
A little etiquette goes along way when trying to maintain good food habits in a restaurant.   Don’t “chow down” your food, eat slowly, chewing your food thoroughly. Not only will you seem more polite, but you will actually digest your food better and probably get full sooner, thus eating less. Also, instead of focusing so much on eating, participate in the dining experience – join in the conversation, of course never with a mouth full of food.

A word of caution about buffets
Finding a nutritious meal at a buffet is often quite easy.  Most offer quite a selection of fresh salads and vegetables along with roasted chicken or carved turkey breast and for quite a reasonable price.  But sticking to these choices is only for those of the strongest will – there are many tempting dishes and desserts, and the challenge of portion control.
Avoid the urge to “just taste” (just tasting at a buffet really adds up) or worse yet trying to “get your money’s worth”.

Keep it interesting
Ethnic foods offer a healthy variety of choices, leaving you less tempted to make bad choices out of boredom.

Mexican Food
Have a craving for Mexican food?  Go right ahead – but, choose grilled fish, chicken or shrimp platters. And load up on the salsa (not the chips!) – it’s low cal and the lycopene in the tomatoes is a wonderful antioxidant. Avoid the cheeses and sour creams and be careful of the beans and rice.

Chinese Food
Chinese can be a good balanced choice of grains, vegetables and meats. Choose low fat, stir fried dishes,
limit white rice – choose brown if available, avoid fried
dishes, and ask for your food to be prepared low salt and with no MSG. Also, try Vietnamese as a great healthy alternative.  It offers many wonderful charbroiled dishes with fresh vegetables and herbs, without all the heavy sauces.

Japanese Food
Sushi is a great healthy meal, high in protein and good Omega 3 essential fatty acids. But choose real sushi –  fish and rice, not the rolls, which are  usually loaded with mayonnaise. Be careful of the rice. – Sashimi (just fish) is an even better choice.  Try some Edamame (steamed soybeans) with your meal; they are a great source of protein, along with all the wonderful benefits of soy.  Wasabi (Japanese horseradish) is good clearing the nasal passages, and ginger, used to clear thepallet, is great for circulation.  Sea vegetables and miso soups also offer many health benefits.  Avoid tempura and other fried dishes.  And again, ask for low sodium soy sauce.

Mediterranean or Middle Eastern Food
Whether it’s Greek or Lebanese, making a healthy food choice is fairly easy when dining in one of these restaurants. Classic Greek dishes like hummous, tabouhli and baba ghanouj are all made from fresh vegetables, whole grains and olive oil. Very nutritious indeed. Chicken kabobs or chicken schwarma make good high-protein, low-fat main dish choices.  Choose whole wheat pita bread, but be careful of the portions.

Chocolate – The Bittersweet Truth, The Psychoactive Treat

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Chocolate – what is it about this bizarre concoction of South American beans and sugar that makes it one of the world’s most sought after treats?  Simply that it “tastes good,” has never been enough to satisfy the appetite of scientific minds, searching to unlock the mysteries of this most desired delectable.

The history of cacao dates back as early as 500 A.D., originating from the native South American cacao tree.  The cacao tree, Theobroma cacao, was named by the 17th century Swedish naturalist, Linnaeus – the Greek term theobroma literally meaning “food of the gods”.

Cacao beans were used by the Aztecs to prepare to hot, frothy beverage with stimulant and restorative properties. Chocolate itself was reserved for warriors, nobility and priests. The Aztecs esteemed its reputed ability to confer wisdom and vitality. Aztec taxation was levied in cacao beans. 100 cacao beans could buy a slave, 12 cacao beans bought the services of courtesan.  The celebrated Italian libertine Giacomo Casanova took chocolate before bedding his conquests, due to its reputation as a subtle aphrodisiac. Chocolate as we know it today dates back to 1879, with the inspired addition of triglyceride cocoa butter by Rodolphe Lindt. The advantage of cocoa butter is that its addition to chocolate sets a bar so that it will readily snap and then melt on the tongue. Today, chocolate is heavily cultivated in the Caribbean, Africa, South-East Asia, and some South Pacific Islands and cocoa beans are roasted, mashed, mixed with vanilla & sugar, tempered, and molded to form what we refer to as chocolate.  The result – an unmatched, sweet tasting, fragrant, mouth-watering delight.

But what is it about chocolate that would make some 50% of women reportedly claim to prefer it over sex?  Well, it turns out there’s a lot of interesting things in chocolate, and I’m not just talking bad gooey centers.  With more than 300 chemical compounds having been identified in chocolate, its psychochemical effects on the central nervous system are something to be explored.

Most chocolate contains some amount of sugar.
The effects of sugar on mood is controversial. Some researchers say that sugar will raise serotonin levels. For some people, the problem with consuming sugar is that it can cause an initial increase of insulin resulting in a lift in mood – the “sugar high” – followed by a rapid decrease a short while later. The rapid decrease in insulin results in the production of excess adrenalin and cortisol, two body chemicals that can cause anxiety. But chocolate clearly delivers far more than a brief sugar high. Like other palatable sweet foods, consumption of chocolate causes the release of endorphins, the body’s endogenous opiates. Enhanced endorphin-release reduces the chocolate-eater’s sensitivity to pain. Endorphins probably contribute to the warm inner glow induced in susceptible chocoholics.

Chocoholic?
For years people have claimed to be addicted to chocolate and now there is new scientific evidence that reveals there truly may be addictive qualities in the tasty treat. Researchers claim the same alkaloid compounds found in alcohol are also present in chocolate. This could explain why many recovering alcoholics use chocolate to curb their craving for alcohol, especially in early sobriety. Researchers found that ordinary cocoa, as well as chocolate bars, contain a group of alkaloids known as tetrahydro-beta-carbolines, the same chemicals or neuroactive alkaloids linked to alcoholism, and which continue to be investigated for influences on mood and behavior.

Caffeine is one of the most well known chemical ingredients in chocolate, although it’s only present in small quantities. Theobromine, a weak stimulant, is also present, in slightly higher amounts. The combination of these two chemicals (and possibly others) may provide the “lift” that chocolate eaters experience after indulging. The bad news is, researchers have also found that caffeine can cause anxiety, sleep problems, heartburn, difficulty concentrating and restlessness. Withdrawal from caffeine can lead to headaches and fatigue. The caffeine in chocolate may seem like a small amount, but those small amounts can add up.

Theobromine is an alkaloid with about one-tenth the stimulating effect of caffeine. However, cocoa contains about seven times as much theobromine as there is caffeine. Although theobromine is a weaker stimulant than caffeine, it can increase the pulse rate and is now proving to be an effective fat burner.
On a side note, theobromine is the ingredient in chocolate that has been found to be toxic to dogs and other animals. One ounce of unsweetened chocolate can make a 10-pound dog ill.

Chocolate also contains tryptophan, an essential amino acid. It is the rate-limiting step in the production of the neurotransmitter serotonin. Enhanced serotonin function typically diminishes anxiety.

Perhaps chocolate’s key ingredient is its phenylethylamine or “love-chemical”. . Researchers believe that our body releases phenylethylamine when we are in love, thus producing the uplifted mood associated with love. At one time, it was rumored that chocolate produces the same feelings because of the phenylethylamine it contains. Yet the role of the “chocolate amphetamine” is disputed. Most if not all chocolate-derived phenylethylamine is metabolised before it reaches the central nervous system.  Phenylethylamine is itself a naturally occurring trace amine in the brain. It releases mesolimbic dopamine in the pleasure-centers and  peaks during orgasm. Because the phenylethylamine is related to amphetamines, which are strong stimulants, it can increase the activity of neurotransmitters (brain chemicals) in parts of the brain that control our ability to pay attention and stay alert. The down side to phenylethylamine, like amphetamines, is it may cause an initial lift in the mood, followed by a crash in mood a short while later. Phenylethylamine may also cause blood vessels to dilate in the brain, thereby causing migraines and other headaches for some.

While stimulants contribute to a temporary sense of well being, there are other chemicals and theories as to why chocolate makes us feel good. Perhaps the most controversial are that chocolate contains pharmacologically active substances that have the same effect on the brain as marijuana, and that these chemicals may be responsible for certain drug-induced psychoses associated with chocolate cravings.

Like Marijuana?
Chocolate contains another pleasure inducing compound called anandamide, as well as other substances believed to mimic the effects of marijuana. The anandamide found in chocolate is believed to act in the brain similarly to tetrahydrocannabinol (THC), found in marijuana. Eating chocolate, however, doesn’t mean that will get you high, but rather that there are compounds in chocolate that may be associated with the good feeling that chocolate consumption provides. Anandamide, however, like other neurotransmitters, is broken down quickly after it’s produced.  Interestingly, though, chocolate also contains n-acylethanolamines, which may inhibit the natural breakdown of anadamide. This means that natural anandamide (or introduced anandamide) may stick around longer, making us feel good longer, when we eat chocolate.

Self-medication for Dietary Deficiencies
Other active substances in chocolate, like magnesium, are often suggested as potential contributors to cravings.  Acute monthly cravings for chocolate amongst pre-menstrual women may be partly explained by its rich magnesium content. Magnesium deficiency exacerbates PMS. Before menstruation, too, levels of the hormone progesterone are high. Progesterone promotes fat storage, preventing its use as fuel; and thus elevated pre-menstrual levels of progesterone may cause a periodic craving for fatty foods.  While only 15% of males appear to crave chocolate, as much as 40% of women do – and 75% of them claim that absolutely nothing other than chocolate can satisfy their appetite.

For most people craving chocolate is in no way harmful, but if it rises to the level of “binge eating” it can be a real problem. Chocolate is the food most desired by binge eaters because of brain chemicals that give them physical pleasure from the sweet indulgence.  Obviously, eating too much of any food may cause health problems. The cocoa butter in chocolate does contain saturated fat, which can increase blood cholesterol levels, and high cholesterol can contribute to heart disease. However, recent studies have found that chocolate carries high levels of chemicals known as polyphenols, which have been shown to help lower the risk of heart disease. Cocao, like coffee, tea, red wine and others foods high in polyphenols, have been studied intensively for their antioxidant benefits and their ability to reduce the oxidation of low density lipoproteins and thereby protect against heart disease.

So next time you reach for a chocolate treat when you’re feeling down, you’re on the right track. No longer a “forbidden food”, chocolate can boost your mood as well as provide you with a host of other benefits – just remember moderation.

Also – here are a few tips to help you enjoy the benefits of cocoa, while keeping the calorie count down.

Try dark chocolate. More pure chocolate means it contains less fatty cocoa butter. Look for 70% cocoa content.  Also try organic sugar free candy bars – some are remarkably tasty  – sure to satisfy any chocolate craving.  Just be careful of artificial sweeteners or high levels of sugar alcohols such as maltitol, which may cause gastrointestinal distress.

Look for richer chocolates, packed with flavor, so you can satisfy your sweet tooth with smaller amounts–and fewer calories.

Skip chocolate bars filled with caramel, marshmallow, and other fatty fillings.

Try satisfying your chocolate craving with a chocolate protein shake or meal replacement or even chocolate flavored soymilk.  You’ll get the health benefits not only of the shake, but also of the cocoa, without the fat in the chocolate bar.

Diet supplements for endurance athletes

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By far more important than any known nutritional supplements to your sports career are the micro- and macro-nutrients —- real food. Still more important yet is that you learn how to integrate all of the technologies available to you in your quest of peak performance. That most certainly should include some of the following supplements:

ESSENTIAL

Protein – OptiPRO M Adequate amounts of protein are necessary for both tissue repair and for the prevention of catabolization of muscle tissue. OptiPRO M provides an optimized amino profile with added glutamine and digestive enzymes in a great tasting easily mixable powder.

L-Glutamine – TAG
L-Glutamine is the most abundant amino acid in our muscle tissue necessary for tissue repair and immune function. Glutamine, however, is hard for the body to absorb because of its molecular structure. TAG’s advanced multi-action peptide-bonded powder guarantees absorption and improves endurance, recovery and immune defense. TAG supports accelerated protein synthesis and helps counteract muscle deterioration known as catabolism.

Essential Fatty Acids
Omega-3 and Omega-6 fatty acids are “good fats”, which are essential for cardio-vascular health, their ability to inhibit prostaglandins which cause inflammation, neuro-transmitter function — memory, cognition, focus, and the prevention of neuro-degenerative diseases, the transport of hormones and the utilization of fat for energy. Ultra-high lignan flax oil and fish oils are good sources of these fats.

Daily Multi-Vitamins
While a good diet may in fact contain all the good things we need, many factors such as environment, stress, medication, age, gender, and race may destroy, impact or interfere with many vitamins and minerals. Even light, air, heat and water can destroy many vitamins. Studies have now shown supplementing with a good multi-vitamin substantially benefits your health. The best multi-vitamins are food based and should be taken in divided doses throughout the day.

Co-enzyme Q10 or Ubiquinone
CoQ10 is a natural fat-soluble nutrient present in virtually all of our cells and most abundant in the heart, which attests to its biologic significance. CoQ10 is vital to ATP production, which is used for all energy requiring processes in the body. A cell’s ATP production is dependent on adequate amounts of CoQ10. CoQ10 is also a powerful anti-oxidant and helps re-circulate other vital anti-oxidants.

RECOMMENDED

PERFORMANCE

Creatine – OptiATP
A new form of creatine containing the hydrating agent glycerol and lactic acid buffering phosphate. Phosphate is a well-known lactic acid buffering agent that has been used to enhance performance. Creatine aids in the production of creatine phosphate, the high-energy molecule used in maximal intensity exercise. Creatine phosphate also works to regenerate ATP. OptiATP has been specifically designed to support all aspects of cellular/muscular energy production for greater power, performance, and recovery for the anaerobic or aerobic athlete.

Oxydrene or Oxy Caps
A proprietary blend of the herbs clinically proven to increase oxygen saturation in blood and tissue increasing energy, stamina and endurance. Reduces catecholamines from ephedra products. Oxydrene maximizes your body’s ability to build muscle, reduce fat and increase performance. That’s why Oxydrene is often called “the secret weapon of winners.”

NO2
NO2 is a powerful performance enhancing hemodilator (blood oxygenator) which accelerates fast and slow twitch fibers providing complete full body recovery, increased power output and endurance.

Endurox Excel
This product is a strain of Siberian ginseng named Ciwujiia. It has been reported to increase fat utilization during exercise. As it is a ginseng it has been a beneficial effect on increasing stamina.

Liquid Liver Extract with Siberian Ginseng
Aids performance by increasing red blood cell count which in turn enables more oxygen to be transported and utilized. Liquid Liver is like nature’s Procrit (EPO).

L-Carnitine
This amino acid is vital for fatty acid utilization to produce energy. Some studies indicate it may improve VO2 Max at 4000mg/day. It is an excellent nutrient for the heart and is synergistic with coenzyme Q10. The recommended dosage is 4g.

ELECTROLYTES/MINERALS

Electrolyte replacement during exercise can vary as much as ten fold between two athletes. No other area of fueling can drop you out of the competition as quickly as electrolyte depletion or overdose. The risk of incorrect electrolyte dosing in a pre-mixed drink is high as too much fluid and too few electrolytes would mean bad news for your stomach, your muscles, and your performance. Sodium alone cannot effectively replenish electrolyte needs and may cause more problems than it resolves.

Endurolytes
Endurolytes is an electrolyte replacement product that assures your of getting all the right minerals (sodium chloride, calcium chelate, magnesium chelate, and potassium chelate) in exactly the right balance. Endurolytes come in conveniently dosed capsules which can be swallowed or opened and mixed into your own water bottle.

Krebs Chelate Potassium/Magnesium
Can help prevent cramping when full electrolyte replacement is not necessary. Magnesium is necessary for cellular energy production. It aids in sparing potassium in the body and optimizes calcium utilization. It works synergistically with carnitine and coenzyme Q10. (Magnesium is a prevalent ingredient in the Maganosol creatine.)

RECOMMEND WITH OPTIONS

Hydration/Recovery Drinks

Cytomax
The gold standard in hydrating drinks during exercise. Cytomax has proven to lower lactic acid level during and after exercise, stabilize power output during intense exercise, reduce perceived exertion, reduce oxygen consumption, and increase recuperation rate.

EnduroxR4
An excellent recovery drink for post-workout. Two recent studies demonstrate EnduroxR4 increases endurance up to 55% and decreases post-exercise muscle stress by 36%. The studies also show that it increases insulin levels by 70%, thereby aiding in glycogen replenishment and protein synthesis. EnduroxR4 also re-hydrates as effectively as other sports drinks.

Carbohydrate Gels/Powders

These products aid in delaying the onset of fatigue by providing an available source of carbohydrate to suppress glycogen usage. Studies from exercise physiology have shown that intake of carbohydrates during aerobic exercise can improve performance and prolong exercise endurance.

Hammer Gel
Hammer Gel stands alone in today’s glutted market of energy products. It’s made with long-chain complex carbohydrates for smooth, consistent energy release with only a trace of sugar as to not set off insulin spikes causing “sugar high” and “sugar crash.” Hammer Gel is an easily digested concentrated source of complex carbohydrates with amino acids added to enhance performance and prolong energy levels during intense training and competition. Drink it straight, dilute it or use it to flavor other components before, during or after exercise.

GU, Power Gel, CarbBoom may also be used, but contain more sugars and less long-chain carbohydrates that Hammer Gel.

Sustained Energy
Sustained Energy is a carbohydrate powder that contains a superior blend of complex carbohydrates, a precise amount of protein and a few carefully selected micro-nutrients that work synergistically to provide consistent long-lasting energy. Without any added flavors or sweeteners, it has a pleasant neutral flavor. May be mixed with Hammer Gel, Cytomax or OptiPRO M depending on carb/protein ratio desire.