For many, a personal trainer seems like a luxury that is out of reach. However, if you want to begin a weight-training program and you have little or no experience, a good trainer can make the difference between success and failure--or worse, injury.
Expect to pay between $35 and $75 a session depending on the trainer, the gym, and the city. Packages of multiple sessions will always be cheaper than single sessions. If you are just looking for help with form and training ideas, look for a package of 3 to 6 sessions. Be clear with the trainer about what you want. If you want guidance for a longer period of time, invest in the bigger package but ask for payment options. It helps to understand that it takes at least six weeks to see changes in the mirror, so look for a package that will give you eight weeks of training.
So, how do you find a good trainer?
A recommendation from a friend or family member is always a good option. Even then, meet the trainer, ask for a free workout to see if you like his/her style, and ask questions related to your goals.
Most major health clubs will have a staff of trainers (some good or great, some not so good). Ask the PT Director for a recommendation based on your needs and goals, especially if you have special needs (injuries, diabetes, joint replacement, and so on). Ask for a free session.
ALWAYS ask for certifications. There are five top-notch companies you should be looking for, although a good trainer might still have a different certification. The top certifications are:
American College of Sports Medicine
National Academy of Sports Medicine
International Sports Science Association
National Strength and Conditioning Association Certification Commission
American Council on Exercise
The last one on this list is the biggest and best-known, but the other four are better, in general. If you are not yet a club member, contact one of the organizations above and ask for some names of trainers in your area who hold these certifications.
For more information on choosing a trainer, check out the following sites:
Healthclubs.com
Exercise at About.com
ShapeFit
Tuesday, January 3, 2006
Tips for a Healthy 2006
I posted this last year, and the advice is still valid. Happy New Year.
[More good diet info here, here, and here.]
Top Ten Tips for a Healthy 2006
Many people dread the holiday season and the weight gain that is usually followed by a New Year’s resolution to lose weight and live a healthier life. Gym enrollment is always highest in January, but few of those people stick with their plan to get healthy.
The following are my top ten tips for living a healthier life in 2005 - and beyond. The best part of this plan is that gym membership is optional. Everyone can do the things on this list - all it takes is commitment. To make it even easier, you don’t even need to do them all at once. For January, pick one item on the list and change your lifestyle accordingly. The next month, choose another item on the list. By November of next year, you will have added all ten things to your daily life and will already be feeling the positive results.
In the spirit of David Letterman, we will start with number 10. Please keep in mind, however, that these are in order of importance, from one to ten. Even so, start where you can, and make your first few choices ones you can stick with long-term. Building a record of success is an important part of changing behavior patterns.
10. Eat Organic. Starting with your vegetables and fruit, eat organic as much as you can. Organic foods cost a little more, and the fruit isn’t as pretty, but the health benefits over the course of a lifetime will be significant. Corporate agriculture uses a variety of pesticides and fertilizers that are highly toxic. The pesticides, in particular, are very alarming. Most pesticides are filled with synthetic estrogens, which have been linked to a variety of cancers, early onset of puberty in girls (down from 11 years of age as a standard to 9.7 for Caucasian girls and 8.1 for African-American girls), and male infertility. Many of these chemicals saturate the produce we eat, especially apples, peaches, winter squashes, spinach, green beans, strawberries, and grapes.
For those of us who eat a lot of meat, we should eat grain-fed beef, free-range chicken, and open-ocean fish (especially salmon). Besides evading all the chemicals used in the meat industry, organic meat has a much healthier fat profile, often containing the ideal ratio of omega-6 to omega-3 fatty acids (2:1).
9. Take Creatine. Creatine is without question the most successful and most highly studied sports supplement in history. What began as a supplement for athletes and "muscle heads" has become a supplement with potential benefits in a vast range of human health concerns. This simple amino acid has been clearly proven to aid in muscle growth and sports performance, but has also been shown to have the following benefits:
· Decreased risk for neurological diseases, such as Huntington’s Chorea, Parkinson’s disease, and Lou Gehrig’s disease. Oral creatine seems to help prevent and slow the progression of these diseases.
· Oral creatine has been shown to improve memory function and intellectual capabilities.
· Oral creatine reduces homocysteine levels, which has been implicated in atherosclerosis and heart disease.
· Evidence suggests that creatine use inhibits replication of the herpes virus, both I and II, which reduces the frequency and duration of outbreaks.
· Creatine use reduces physical and mental fatigue.
The recommended dose is five grams a day. There is no need to follow the "loading" instructions or to take it with high-glycemic carbohydrates. Just add five grams to some water and drink it with a protein and carbohydrate meal. Many studies currently underway are seeking to ascertain other possible benefits of creatine use.
8. Take a Good Multivitamin. Look for a brand that uses capsules, not tablets. Also, avoid brands that have high (more than 10 percent of daily allowance) levels of calcium. The calcium will block absorption of other minerals. Men should also choose a brand without iron, as should postmenopausal women. Our foods just don’t contain the nutrients we need to achieve optimal health, due to agricultural practices, factory meat production, and an over reliance on nutrient-deficient junk foods.
7. Eat Berries. Studies have shown that dark berries are filled with beneficial anti-oxidants. In particular, blueberries, blackberries, boysenberries, and raspberries have been shown to contain phytochemicals that can prevent cancer and strengthen the immune system. Berries make a great low-glycemic snack instead of chips or cookies, and they add flavor to protein drinks or oatmeal. Always try to buy organically grown berries, which are often available in the freezer section of large grocery chains, as well as in natural foods stores.
6. Eat Garlic. Or at the very least, take a daily garlic supplement (which may be better for your social life). Garlic has been shown to reduce cholesterol, improve insulin sensitivity, strengthen the immune system, fight some forms of cancer, reduce body fat, increase testosterone levels, and offer a host of other benefits. [My lengthy post on the miracle of garlic is available here.]
5. Increase Your Fiber Intake. We all should be eating about 25 to 35 grams of fiber a day, but most of us aren’t. One of the best ways to increase fiber intake is to eat more cruciferous vegetables (including broccoli, cauliflower, cabbage, and their relatives). Even on a low-carb diet, these vegetables are a healthy choice. If you can’t eat enough veggies to get your fiber, other good choices are ground flax seed, whole oats, apples, and whole wheat. As a last resort, fiber supplements are cheap and easy.
A diet rich in fiber has been shown to reduce cholesterol, reduce the risk of colon cancer, and improve insulin sensitivity due to its ability to slow gastric emptying. In fact, two heaping tablespoons of a fiber supplement can minimize the insulin released when drinking a high-sugar beverage.
4. Eat More Protein. Yes, Dr. Atkins was correct. However, you don’t need to follow the Atkins diet or any similar diet to reap the benefits of higher protein intake. In general, in the absence of kidney disease, a person should eat about one gram of protein per pound of body weight each day - and more is not bad. Replacing some carbohydrate foods with protein foods will increase your metabolism, provide more even and sustained energy, reduce body fat, provide greater feelings of satiety following a meal, and improve muscle strength if you are working out. There are many other benefits as well, all of which can be found by reading articles by John Berardi (www.johnberardi.com).
3. Eat Healthy Fats. Most Americans get too much saturated fat and too many trans-fatty acids (TFAs) from fried foods and hydrogenated oils, both of which are linked to heart disease, diabetes, and high cholesterol. TFAs have also been linked to some forms of cancer. We all should be including flax oil or ground flaxseed in our diets. The omega-3 fatty acids in flax have many health benefits, including reduced cholesterol, improved insulin sensitivity, reduced inflammation (for both rheumatoid and osteoarthritis), and a reduced risk for some forms of cancer. Omega-3 fatty acids also reduce the negative impact of saturated fats and TFAs. Other healthy fat choices include fish oil (several grams a day), GLA from evening primrose oil or borage oil, olive oil, almonds, walnuts, cashews, pumpkin seeds, and hemp seeds.
2. Begin a Weight Training Program. Even as little as one day a week of weight training will have profound effects on health. The earlier in life you begin to lift weights, the greater the benefit later in life, but you are never too old to begin. You don’t need to lift heavy weights, or build a lot of muscle, but you need to lift weights. Weight training has been shown to improve insulin sensitivity, reduce body fat, increase collagen density in joints, reduce cholesterol, improve heart health, improve bone density in postmenopausal women, and the list goes on.
If you’ve never worked with weights, hire a trainer to teach you the basic exercises and good form. Weight training is good for your health, but if your form is bad, you can injure yourself or aggravate existing problems. You don’t need to work with a trainer for the rest of your life, but for several weeks at the beginning, or for new ideas or exercises, a qualified trainer can be very helpful. Ask about certifications and interview trainers as you would a doctor or a lawyer. It’s important to find a person you feel comfortable with and who is knowledgeable.
And now, the number one tip for a healthy 2006 is . . .
1. Exercise! It doesn’t matter if you walk the dog for half an hour a day or train to compete in your favorite sport, get off the couch and move your body. You already know that exercise will help you lose weight, reduce the risk of diabetes, lower your cholesterol, improve your heart health, and make you stronger, so we can skip the basic facts.
What you may not know is that exercise improves mood in depressed people as effectively as some prescription drugs. Or that exercise can revive a lagging libido in both men and women. Or that exercise can improve self-esteem and the sense of control over one’s life. These psychological effects may not get much press, but they are as important as the physical benefits.
So, those are my top ten tips for a healthy 2006. Choose one item on the list and add it to your life each month. Start easy if you need to, maybe with eating berries instead of junk food for snacks, but stick to each change, one at a time. By 2007 you will be healthier and thinner, and will feel more control in your life. Make 2006 the year you change your life - the year you’ll look back on as the point in your life when you made the commitment to growing older in optimal health.
[More good diet info here, here, and here.]
Top Ten Tips for a Healthy 2006
Many people dread the holiday season and the weight gain that is usually followed by a New Year’s resolution to lose weight and live a healthier life. Gym enrollment is always highest in January, but few of those people stick with their plan to get healthy.
The following are my top ten tips for living a healthier life in 2005 - and beyond. The best part of this plan is that gym membership is optional. Everyone can do the things on this list - all it takes is commitment. To make it even easier, you don’t even need to do them all at once. For January, pick one item on the list and change your lifestyle accordingly. The next month, choose another item on the list. By November of next year, you will have added all ten things to your daily life and will already be feeling the positive results.
In the spirit of David Letterman, we will start with number 10. Please keep in mind, however, that these are in order of importance, from one to ten. Even so, start where you can, and make your first few choices ones you can stick with long-term. Building a record of success is an important part of changing behavior patterns.
10. Eat Organic. Starting with your vegetables and fruit, eat organic as much as you can. Organic foods cost a little more, and the fruit isn’t as pretty, but the health benefits over the course of a lifetime will be significant. Corporate agriculture uses a variety of pesticides and fertilizers that are highly toxic. The pesticides, in particular, are very alarming. Most pesticides are filled with synthetic estrogens, which have been linked to a variety of cancers, early onset of puberty in girls (down from 11 years of age as a standard to 9.7 for Caucasian girls and 8.1 for African-American girls), and male infertility. Many of these chemicals saturate the produce we eat, especially apples, peaches, winter squashes, spinach, green beans, strawberries, and grapes.
For those of us who eat a lot of meat, we should eat grain-fed beef, free-range chicken, and open-ocean fish (especially salmon). Besides evading all the chemicals used in the meat industry, organic meat has a much healthier fat profile, often containing the ideal ratio of omega-6 to omega-3 fatty acids (2:1).
9. Take Creatine. Creatine is without question the most successful and most highly studied sports supplement in history. What began as a supplement for athletes and "muscle heads" has become a supplement with potential benefits in a vast range of human health concerns. This simple amino acid has been clearly proven to aid in muscle growth and sports performance, but has also been shown to have the following benefits:
· Decreased risk for neurological diseases, such as Huntington’s Chorea, Parkinson’s disease, and Lou Gehrig’s disease. Oral creatine seems to help prevent and slow the progression of these diseases.
· Oral creatine has been shown to improve memory function and intellectual capabilities.
· Oral creatine reduces homocysteine levels, which has been implicated in atherosclerosis and heart disease.
· Evidence suggests that creatine use inhibits replication of the herpes virus, both I and II, which reduces the frequency and duration of outbreaks.
· Creatine use reduces physical and mental fatigue.
The recommended dose is five grams a day. There is no need to follow the "loading" instructions or to take it with high-glycemic carbohydrates. Just add five grams to some water and drink it with a protein and carbohydrate meal. Many studies currently underway are seeking to ascertain other possible benefits of creatine use.
8. Take a Good Multivitamin. Look for a brand that uses capsules, not tablets. Also, avoid brands that have high (more than 10 percent of daily allowance) levels of calcium. The calcium will block absorption of other minerals. Men should also choose a brand without iron, as should postmenopausal women. Our foods just don’t contain the nutrients we need to achieve optimal health, due to agricultural practices, factory meat production, and an over reliance on nutrient-deficient junk foods.
7. Eat Berries. Studies have shown that dark berries are filled with beneficial anti-oxidants. In particular, blueberries, blackberries, boysenberries, and raspberries have been shown to contain phytochemicals that can prevent cancer and strengthen the immune system. Berries make a great low-glycemic snack instead of chips or cookies, and they add flavor to protein drinks or oatmeal. Always try to buy organically grown berries, which are often available in the freezer section of large grocery chains, as well as in natural foods stores.
6. Eat Garlic. Or at the very least, take a daily garlic supplement (which may be better for your social life). Garlic has been shown to reduce cholesterol, improve insulin sensitivity, strengthen the immune system, fight some forms of cancer, reduce body fat, increase testosterone levels, and offer a host of other benefits. [My lengthy post on the miracle of garlic is available here.]
5. Increase Your Fiber Intake. We all should be eating about 25 to 35 grams of fiber a day, but most of us aren’t. One of the best ways to increase fiber intake is to eat more cruciferous vegetables (including broccoli, cauliflower, cabbage, and their relatives). Even on a low-carb diet, these vegetables are a healthy choice. If you can’t eat enough veggies to get your fiber, other good choices are ground flax seed, whole oats, apples, and whole wheat. As a last resort, fiber supplements are cheap and easy.
A diet rich in fiber has been shown to reduce cholesterol, reduce the risk of colon cancer, and improve insulin sensitivity due to its ability to slow gastric emptying. In fact, two heaping tablespoons of a fiber supplement can minimize the insulin released when drinking a high-sugar beverage.
4. Eat More Protein. Yes, Dr. Atkins was correct. However, you don’t need to follow the Atkins diet or any similar diet to reap the benefits of higher protein intake. In general, in the absence of kidney disease, a person should eat about one gram of protein per pound of body weight each day - and more is not bad. Replacing some carbohydrate foods with protein foods will increase your metabolism, provide more even and sustained energy, reduce body fat, provide greater feelings of satiety following a meal, and improve muscle strength if you are working out. There are many other benefits as well, all of which can be found by reading articles by John Berardi (www.johnberardi.com).
3. Eat Healthy Fats. Most Americans get too much saturated fat and too many trans-fatty acids (TFAs) from fried foods and hydrogenated oils, both of which are linked to heart disease, diabetes, and high cholesterol. TFAs have also been linked to some forms of cancer. We all should be including flax oil or ground flaxseed in our diets. The omega-3 fatty acids in flax have many health benefits, including reduced cholesterol, improved insulin sensitivity, reduced inflammation (for both rheumatoid and osteoarthritis), and a reduced risk for some forms of cancer. Omega-3 fatty acids also reduce the negative impact of saturated fats and TFAs. Other healthy fat choices include fish oil (several grams a day), GLA from evening primrose oil or borage oil, olive oil, almonds, walnuts, cashews, pumpkin seeds, and hemp seeds.
2. Begin a Weight Training Program. Even as little as one day a week of weight training will have profound effects on health. The earlier in life you begin to lift weights, the greater the benefit later in life, but you are never too old to begin. You don’t need to lift heavy weights, or build a lot of muscle, but you need to lift weights. Weight training has been shown to improve insulin sensitivity, reduce body fat, increase collagen density in joints, reduce cholesterol, improve heart health, improve bone density in postmenopausal women, and the list goes on.
If you’ve never worked with weights, hire a trainer to teach you the basic exercises and good form. Weight training is good for your health, but if your form is bad, you can injure yourself or aggravate existing problems. You don’t need to work with a trainer for the rest of your life, but for several weeks at the beginning, or for new ideas or exercises, a qualified trainer can be very helpful. Ask about certifications and interview trainers as you would a doctor or a lawyer. It’s important to find a person you feel comfortable with and who is knowledgeable.
And now, the number one tip for a healthy 2006 is . . .
1. Exercise! It doesn’t matter if you walk the dog for half an hour a day or train to compete in your favorite sport, get off the couch and move your body. You already know that exercise will help you lose weight, reduce the risk of diabetes, lower your cholesterol, improve your heart health, and make you stronger, so we can skip the basic facts.
What you may not know is that exercise improves mood in depressed people as effectively as some prescription drugs. Or that exercise can revive a lagging libido in both men and women. Or that exercise can improve self-esteem and the sense of control over one’s life. These psychological effects may not get much press, but they are as important as the physical benefits.
So, those are my top ten tips for a healthy 2006. Choose one item on the list and add it to your life each month. Start easy if you need to, maybe with eating berries instead of junk food for snacks, but stick to each change, one at a time. By 2007 you will be healthier and thinner, and will feel more control in your life. Make 2006 the year you change your life - the year you’ll look back on as the point in your life when you made the commitment to growing older in optimal health.
News You Can Use: More Research Updates
Here are some more research summaries from Exercise Etc.
FitBits
December 15, 2005
Exercise ETC's Review of Exercise Related Research
Compiled by Jeannie Patton, MS, CSCS
Running Faster Does Not Necessarily Result in Increased Fat Burning Rates
Low intensity endurance training is often recommended to ensure compliance and enhance fat burning, but If the goal is weight loss, theoretically the caloric cost of the activity should be as high as possible. The purpose of this study was to determine if there was a difference between energy expenditure and substrate use running the same distance at a high versus lower intensity.
Ten males and 4 females that were moderately endurance trained served as subjects. On separate days. Each subject performed a five-mile run at 70% and 95% of their individual anaerobic threshold. Energy expenditure was significantly greater during the higher intensity run, but there was no significant difference in the absolute amount of fat that was used, although the higher intensity trial used a statistically significantly greater amount of carbohydrates.
The results of this study indicate that both high and low intensity endurance exercises are effective for weight loss and fat loss. If caloric expenditure is the goal, then the time needed to reach that goal will be less with high intensity exercise versus low intensity exercise, but Fitness Professionals need to consider several other aspects when interpreting these results. The motivation of the client must be considered when recommending high intensity exercise. Clients working at higher intensities may perceive the exercise as uncomfortable and punishing, which could have an impact on adherence.
Rosenberger, Friederike. Et al. Running 8000m fast or slow: Are there differences in energy cost and fat metabolism? Medicine & Science in Sports & Exercise. 2005: 37(10), 1789-1793.
More Evidence That Strength Training Is A Viable Choice for Weight Loss
The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend 30 minutes of moderate intensity physical activity at least 4 days per week. Moderate intensity is defined as physical activity that is performed at an intensity of 3-6 metabolic equivalents (METs) with an energy expenditure of 150 to 200 calories within those 30 minutes. The purpose of this study was to compare the calories burned during cardiovascular and strength training at moderate resistance.
Ten trained men performed 30 minutes of intermittent free-weight squatting at 70% of 1 repetition maximum and continuous cycling at 70% of VO2 Max. Measurements included VO2, caloric expenditure, heart rate, respiratory exchange ratio, work and rating of perceived exertion.
The researchers found that average caloric expenditure was 442 calories for the cycling activity versus 269 for the resistance activity. The subjects had a higher average VO2 for the cycling activity, and the total work was also higher for cycling than squatting. (Interestingly, perceived exertion was higher during squatting , although heart rates were identical for both cycling and squatting.)
On the surface, it appears that continuous aerobic activity results in a higher caloric expenditure than strength training for the same amount of time, but several factors must be considered: The 30 minutes of resistance training consisted of both work and rest periods so the actual time spent in work was only about 6 minutes compared to 30 minutes of continuous cycling. The work output per actual minute of exercise was almost double for the squatting exercise versus the cycling exercise. Fitness Professionals must also consider the effect of excess post-exercise oxygen consumption (EPOC,) which increases lean mass and metabolic rate and is associated with resistance exercise. When these factors are considered it appears that resistance training is a viable mode of exercise for weight management and can be used to fulfill the minimum amounts of recommended physical activity for Americans.
Bloomer, Richard. Energy cost of moderate-duration resistance and aerobic exercise. Journal of Strength & Conditioning Research. 2005, 19(4), 878-882.
Americans Living Longer Despite Increases in Obesity, Hypertension
The Associated Press reports that American life expectancy is at an all time high: 77.6 years. This is in spite of statistics that show that half of middle aged Americans have high blood pressure, 28% report "recent" low back pain, and 40% are obese. One reason for the increase in life expectancy, despite the increases in hypertension and obesity, are major advances in health care that allow people to live longer despite unhealthy lifestyles. Thanks to the increased use of cholesterol lowering drugs, cholesterol levels actually decreased, even as obesity increased. This study focused on Americans age 55 to 64, since these "near elderly" citizens represent a huge potential influence on the American Health care system. For example, in 2004 there were 29 million Americans in this age group; by 2014 there will be 40 million near-elderly Americans, thanks to the aging of the Baby Boomers.
Life Expectancy Hits All-Time High: Health Officials Say Obesity and High Blood Pressure Are Trouble Spots As reported by MSN. Mike Stobbe. AP 12-08-05 15:28 EST
Saturday, December 31, 2005
Food Labels Changing in 2006
The FDA has mandated some changes in food labels that take effect on January 1, 2006--and I think the changes are for the better.
Manufacturers have been able to hide trans fats because they were not required to list them, but that will end tomorrow. Many food makers have already removed the trans fats from their products or are listing the fact that their product is trans-fat free. This post contains an explanation of why trans fats are bad.
The other change to food labels is the required listing of the presence of food allergens, the top eight being tree nuts, milk, eggs, fish, crustacean shellfish, peanuts, soybeans, and wheat. This is good news for the millions of people who suffer from allergies to these substances. You may have noticed that some packaging already carries this information.
There are additional changes as well, according to the Wall Street Journal (via Gourmet Retailer):
Manufacturers have been able to hide trans fats because they were not required to list them, but that will end tomorrow. Many food makers have already removed the trans fats from their products or are listing the fact that their product is trans-fat free. This post contains an explanation of why trans fats are bad.
The other change to food labels is the required listing of the presence of food allergens, the top eight being tree nuts, milk, eggs, fish, crustacean shellfish, peanuts, soybeans, and wheat. This is good news for the millions of people who suffer from allergies to these substances. You may have noticed that some packaging already carries this information.
There are additional changes as well, according to the Wall Street Journal (via Gourmet Retailer):
The Food and Drug Administration is also pushing food manufacturers to display the number of calories in a product more clearly by increasing the type size and spelling out nutritional information for the entire package, not just for a serving.
Accordingly, Kraft Foods Inc. and other major food companies have begun listing nutrient information in double columns, one for a serving and one for the entire package.
Another change will likely be suggested requirements for vitamins to align with new scientific reports emanating from the National Academy of Sciences.
But all of the labeling metamorphoses are not totally attributable to government requirements -- some will be due to the courting of health-conscious consumers by food producers. For instance, the health benefits of green tea or tomatoes may be highlighted on labels.
Friday, December 30, 2005
News You Can Use: Research Updates
Here are a few updates from Exercise ETC.
FitBits
November 30, 2005
Exercise ETC’s Review of Exercise Related Research
Compiled by Jeannie Patton, MS, CSCS
Do It Hard. Do It Fast:
American Heart Associations Updates CPR Standards
The American Heart Association has issued radically different guidelines for the administration of CPR. The new guidelines recommend performing 30 chest compressions -- "hard and fast" is the advice they give -- for every two rescue breaths. This policy replaces the old protocol of performing 15 compressions for every 2 rescue breaths.
The new guidelines should make learning and administering CPR much easier: There are no longer any differences in how CPR is administered for adults, infants or children, and the rescuer does not have to stop periodically to check for improvement. The new goal is to keep blood flowing until professional help arrives.As reported by MSN.com, 11-28-05.
Strength Training Minimizes Risk of Metabolic Syndrome
Metabolic syndrome is a condition of several risk factors that place individuals at high risk for cardiovascular disease and diabetes. Research to date suggests that higher levels of activity and fitness protect against developing metabolic syndrome, but what has not yet been established is whether resistance exercise provides a benefit similar to that of cardiovascular exercise. The purpose of this study was to determine the effect of muscular strength on the incidence of metabolic syndrome in men.
Participants were 3,233 men ranging in age from 20 to 80 who were initially free of metabolic disease. Two clinical examinations were performed between 1980 and 2003; these exams which included baseline muscular strength assessments.
A total of 480 men developed metabolic syndrome during the study period. Compared to the lowest strength category, the men in the highest strength category had a 39% lower risk of metabolic syndrome than overweight and obese men. This inverse relationship was independent of age and other risk factors such as smoking, hypertension, family history, alcohol intake, and premature coronary disease.
The results of this study indicate an inverse and independent relationship between muscular strength and the incidence of metabolic syndrome in healthy men. Fitness Professionals should consider resistance exercise as a primary means of prevention of metabolic syndrome.Jurca, Radim, et al. Association of muscular strength with incidence of metabolic syndrome in men. Medicine & Science in Sports & Exercise. 2005: 37(11), 1849-1855.
Walking Shown to be Most Effective for Maintaining Weight Loss
Research continues to point to exercise as the key to maintaining weight loss. The purpose of this study was to determine the effect of exercise on weight maintenance.
Subjects were 191 adult women, most of whom where obese, averaging 30 or more pounds over a healthy weight. Participants were advised to follow a low-fat eating program ranging from 1,200-1,500 calories a day. Different exercise intensities were assigned to the participants during the two-year period. Eighty percent of the subjects chose to walk briskly, but the amount of time subjects actually exercised varied from 150 minutes per week to more than 200 minutes per week.
All subjects lost weight, but the women who exercised the most, more than 309 minutes per week the first year and more than 270 minutes per week the second year, lost and kept off the most weight. They lost an average of 13% of their starting weight, which amounted to 25 to 30 pounds.
The results of this study indicate that approximately 50 minutes of brisk walking five days per week can initiate and maintain a 25 to 30 pound weight loss in overweight and obese populations. It is important to note that the walk needs to be done briskly, at a speed equal to or greater than 3 miles per hour. This amount of exercise can also be accumulated throughout the day rather than done in one continuous session.
Jakicic, John et al. University of Pittsburgh. Presented at the Annual Meeting of the Obesity Society in Vancouver, B.C. Reported in USA Today, October 24, 2005 page 7D.
Obese Patients May Require Plus-sized Hypodermic Needles
The obesity epidemic has another unexpected side effect: Heavier patients now require plus sized needles for injections.
Researchers in Ireland have discovered that fatter rear ends are causing drug injections to lose their efficacy. The issue is that standard sized needles discharge the drugs into the fatty tissue of the butt as opposed to into the muscle tissue, where, thanks to increased blood flow, the medicine is carried through the body more efficiently. The researchers found that 2/3 of the heavier patients did not receive the full dosage of the medicine since the depth of their fat exceeded the lengthy of the hypodermic needle.As reported by Reuters, 11-28-05.
Saturday, December 3, 2005
Pre- and Post-Workout Nutrition
Many people wonder what to eat following a workout. In reply to a recent question on that topic, here is a brief series of suggestions. Follow the links in the sidebar for more information--especially T-Nation and John Berardi (who formulated Surge for Biotest).
Basic rule: post-workout nutrition should be consumed immediately following training, before you hit the shower. It should always be a drink--solid food takes too long to digest.
For weight gain:
Mix .8 grams of carbs per kilogram of bodyweight, preferably simple carbs such as dextrose and/or maltodextrin, with .4 grams of whey protein per kilogram of bodyweight, preferably a whey protein isolate. Within two hours, eat as much protein and simple carbs as you can, but try to avoid high fructose corn syrup. Biotest's Surge product is based on this formula.
This same formula applies to those wanting to maintain their weight and just have optimal recovery--just skip the high carb meal within two hours and resume normal eating after three hours.
For fat loss:
Mix .4 grams of simple carbs per kg of bodyweight, with .4 grams of whey protein per kg of bodyweight. Resume normal eating three hours later. You can add glutamine to this formula if you'd like.
With all three approaches you can add creatine.
For those who are really skinny and want to gain weight, use the "fat loss" formula for a pre-workout drink. Drink half of it 30 minutes before training, add water, and drink the rest while you train.
People looking to maintain their weight or lose fat can ditch the carbs from the pre-workout drink and add 5-10 grams of branched-chain amino acids to the whey protein.
Basic rule: post-workout nutrition should be consumed immediately following training, before you hit the shower. It should always be a drink--solid food takes too long to digest.
For weight gain:
Mix .8 grams of carbs per kilogram of bodyweight, preferably simple carbs such as dextrose and/or maltodextrin, with .4 grams of whey protein per kilogram of bodyweight, preferably a whey protein isolate. Within two hours, eat as much protein and simple carbs as you can, but try to avoid high fructose corn syrup. Biotest's Surge product is based on this formula.
This same formula applies to those wanting to maintain their weight and just have optimal recovery--just skip the high carb meal within two hours and resume normal eating after three hours.
For fat loss:
Mix .4 grams of simple carbs per kg of bodyweight, with .4 grams of whey protein per kg of bodyweight. Resume normal eating three hours later. You can add glutamine to this formula if you'd like.
With all three approaches you can add creatine.
For those who are really skinny and want to gain weight, use the "fat loss" formula for a pre-workout drink. Drink half of it 30 minutes before training, add water, and drink the rest while you train.
People looking to maintain their weight or lose fat can ditch the carbs from the pre-workout drink and add 5-10 grams of branched-chain amino acids to the whey protein.
Thursday, October 27, 2005
21 Million Americans Have Diabetes
As bad as that statistic is, here is the really scary part: most of them have type-II diabetes, and about a third of those with disease don't know they have it.
From Yahoo News:
Type-II diabetes is an unnecessary illness. Diet, exercise, and supplements can control or prevent the condition in nearly everyone.
A bit more from the article:
I work with a lot of clients who have diabetes or who are at high risk and want to avoid the disease. Nearly all of them come to me having been told to adopt the ADA (American Diabetes Association) dietary recommendations (like those in the last paragraph above) -- which are wrong.
Most diabetics are encouragd to eat too many grains and other carbs. Their diet should be based on protein, then healthy fats, and lastly on carb sources such as oatmeal, vegetables, and limited whole grains. Once a pattern of six small protein-based meals each day is established (with oatmeal for breakfast and as many vegetables as desired), attention should be paid to supplements such as alpha lipoic acid, cinnamon, fiber, fish oil, and other lesser supplements.
The final piece is exercise. Start with walking if that is the extent of your ability. Work up to doing high intensity cardio (ignore that whole "fat-burning zone" nonsense), and include weight training at least two or three days a week. Hire a trainer if you can afford it, or read books and magazines on training to learn good, safe form.
From Yahoo News:
This represents about 7 percent of the population -- and more than 6 million of these people do not know they have the condition, the CDC said.
"Another 41 million people are estimated to have pre-diabetes, a condition that increases the risk of developing type 2 diabetes -- the most common form of the disease -- as well as heart disease and stroke," the CDC said in a statement.
Diabetes is a lack of control of glucose, or blood sugar. Type-1 diabetes, or juvenile diabetes, is an autoimmune condition in which the body mistakenly destroys the pancreatic cells that make insulin. It affects an estimated 2 million Americans.
Type-2 diabetes once was called adult-onset diabetes but it now affects many children as well. It is the sixth leading cause of death in the United States and can lead to many other diseases."Diabetes is a leading cause of adult blindness, lower-limb amputation, kidney disease and nerve damage. Two-thirds of people with diabetes die from a heart attack or stroke," said Dr. Frank Vinicor, director of CDC's diabetes program.
Type-II diabetes is an unnecessary illness. Diet, exercise, and supplements can control or prevent the condition in nearly everyone.
A bit more from the article:
"Recent studies have shown that people with pre-diabetes can successfully prevent or delay the onset of diabetes by losing 5 percent to 7 percent of their body weight," Vinicor said in a statement.
"This can be accomplished through 30 minutes or more of physical activity most days of the week and by following a low calorie, low fat eating plan, including a diet rich in whole grains and fruits and vegetables," he added.
I work with a lot of clients who have diabetes or who are at high risk and want to avoid the disease. Nearly all of them come to me having been told to adopt the ADA (American Diabetes Association) dietary recommendations (like those in the last paragraph above) -- which are wrong.
Most diabetics are encouragd to eat too many grains and other carbs. Their diet should be based on protein, then healthy fats, and lastly on carb sources such as oatmeal, vegetables, and limited whole grains. Once a pattern of six small protein-based meals each day is established (with oatmeal for breakfast and as many vegetables as desired), attention should be paid to supplements such as alpha lipoic acid, cinnamon, fiber, fish oil, and other lesser supplements.
The final piece is exercise. Start with walking if that is the extent of your ability. Work up to doing high intensity cardio (ignore that whole "fat-burning zone" nonsense), and include weight training at least two or three days a week. Hire a trainer if you can afford it, or read books and magazines on training to learn good, safe form.
Wednesday, October 26, 2005
McDonald's Packaging to Carry Nutrition Info
A story on Yahoo News reports that McDonald's Corp. will begin printing nutritional info on their packaging in 2006.
If you can't wait to see all the bad news, you can go to McDonald's website (they don't make this obvious to find on the site) to get all the "nutritional" information on their poisons, er, I mean foods.
For example, I didn't know you could get a double Quarterpounder with cheese, large fries, and a large chocolate Triple Thick shake (32 fl oz cup) and not have an immediate heart attack and die, but apparently you can -- 2,410 total calories with 92 grams of fat (most of it saturated and trans fats, but they don't break down that information so that you can make an informed decision). That's one possible meal, albeit a large one that most of us would never consider ordering.
If you must eat at McDonald's (assuming there is no 7-11, Circle K, or grocery store for miles and miles in any direction), look at the nutrition chart posted on the wall someplace near the front counter -- otherwise you won't know how bad that crap is until you've already ordered it.
The company has long maintained that its food can be part of an active, balanced lifestyle.
The packaging information will consist of icons and bar charts displaying how McDonald's menu items relate to daily recommendations for calories, protein, fat, carbohydrates and sodium.
They will debut at McDonald's restaurants at the Olympic Winter Games in Turin, Italy, in February.
The Center for Science in the Public Interest, a nonprofit health advocacy group, called the move "a useful step in providing customers more, and more readable, nutrition information." But the Washington-based organization, which has long urged fast-food companies to both provide more information and offer healthier food, was muted in its praise and said McDonald's should provide calorie counts on its menu boards.
"Considering America's obesity epidemic, that calorie information would do more than just about any other measure to help people protect their waistlines," said CSPI Executive Director Michael F. Jacobson.
He also said that instead of giving total fat content, McDonald's should have been more specific since its fried foods are high in saturated and trans fats, which increase the risk of heart disease.
But Dr. Louis Sullivan, former U.S. Secretary of Health and Human Services and a health adviser to McDonald's, said its "creative" approach is "scientifically sound and communicates complex information in a clear and accessible way."
If you can't wait to see all the bad news, you can go to McDonald's website (they don't make this obvious to find on the site) to get all the "nutritional" information on their poisons, er, I mean foods.
For example, I didn't know you could get a double Quarterpounder with cheese, large fries, and a large chocolate Triple Thick shake (32 fl oz cup) and not have an immediate heart attack and die, but apparently you can -- 2,410 total calories with 92 grams of fat (most of it saturated and trans fats, but they don't break down that information so that you can make an informed decision). That's one possible meal, albeit a large one that most of us would never consider ordering.
If you must eat at McDonald's (assuming there is no 7-11, Circle K, or grocery store for miles and miles in any direction), look at the nutrition chart posted on the wall someplace near the front counter -- otherwise you won't know how bad that crap is until you've already ordered it.
Tuesday, October 25, 2005
BBC Reports New Study Suggests Ginseng Helps Prevent Colds
BBC News reports that a Canadian study shows that ginseng, taken daily, can help prevent the common cold. Ginseng has long been thought to work as an adaptogen, meaning that it strengthens the body's immune system to better handle stress. This study seems to suggest that ginseng stimulates specific immuno-enhancing chemicals in the body: immunoglobin-proteins. Ginseng may be more effective that echinacea, but I wouldn't stop taking echinacea when cold symptoms arise.
The University of Alberta team found just one in 10 people taking daily ginseng capsules had two colds or more, compared to a quarter of others.
Researchers also found ginseng reduced the severity of colds, the Canadian Medical Association Journal reported.
But UK doctors said that while many people did use the herbal remedy, the evidence was still anecdotal.
_____
In the study of 323 people, the Canadian team gave one group two capsules of North American ginseng a day for four months during the winter and the second group a placebo, or dummy pill.
Just 10% of the ginseng group got two or more colds, compared to 23% of the others.
Symptoms
Symptoms and duration of cold were also much less severe - by about a third each - the researchers said.
It is thought ingredients in ginseng improve the immune system by stimulating immunoglobin - proteins that act as antibodies.
Lead researcher Dr Tapun Basu said the study had shown that the herbal remedy was "effective" in warding off colds.
And he added: "The safety of this formulation was also evident. It therefore appears to be an attractive alternative treatment for upper respiratory tract infections.
"However, further studies are required to assess its efficacy and safety."
Pregnant women, and people with diabetes and high blood pressure are all advised to avoid ginseng.
Dr Jim Kennedy, prescribing spokesman of the Royal College of GPs, said patients often asked about whether ginseng helped to protect against colds.
But he said: "We cannot advise people to use ginseng.
"While the supposed benefits of ginseng are widely known, there is still no proof it helps. The evidence is still anecdotal."
The University of Alberta team found just one in 10 people taking daily ginseng capsules had two colds or more, compared to a quarter of others.
Researchers also found ginseng reduced the severity of colds, the Canadian Medical Association Journal reported.
But UK doctors said that while many people did use the herbal remedy, the evidence was still anecdotal.
_____
In the study of 323 people, the Canadian team gave one group two capsules of North American ginseng a day for four months during the winter and the second group a placebo, or dummy pill.
Just 10% of the ginseng group got two or more colds, compared to 23% of the others.
Symptoms
Symptoms and duration of cold were also much less severe - by about a third each - the researchers said.
It is thought ingredients in ginseng improve the immune system by stimulating immunoglobin - proteins that act as antibodies.
Lead researcher Dr Tapun Basu said the study had shown that the herbal remedy was "effective" in warding off colds.
And he added: "The safety of this formulation was also evident. It therefore appears to be an attractive alternative treatment for upper respiratory tract infections.
"However, further studies are required to assess its efficacy and safety."
Pregnant women, and people with diabetes and high blood pressure are all advised to avoid ginseng.
Dr Jim Kennedy, prescribing spokesman of the Royal College of GPs, said patients often asked about whether ginseng helped to protect against colds.
But he said: "We cannot advise people to use ginseng.
"While the supposed benefits of ginseng are widely known, there is still no proof it helps. The evidence is still anecdotal."
Wednesday, October 19, 2005
High-Fat, Low-Carb Diet Could Curb Alzheimer's
For a long time, fat was thought to have a negative impact on the health status of people with Alzheimer's disease. However, a new study suggests that a high-fat, low-carb diet can lower levels of the brain protein amyloid-beta, an indicator of Alzheimer's disease. The study was done with rats, so it is still unclear if the results will apply to humans as well. The findings appear in the current issue of Nutrition and Metabolism.
From the Healthcentral article:
"This work supports the premise that key aspects of Alzheimer's disease can be altered by changes in metabolism. It also highlights the interaction of dietary components and how such components influence the metabolic state," the researchers wrote.
The study was led by Samuel Henderson, a researcher with the Colorado-based pharmaceutical company Accera Inc. Henderson's team also included researchers in Belgium.
The researchers believe insulin and a related hormone, insulin-related growth factor-1 (IGF-1), are major factors in how diet may affect Alzheimer's disease.
"Insulin is often considered a storage hormone, since it promotes deposition of fat but insulin may also work to encourage amyloid-beta production," the authors noted.
I would argue that insulin is not the only factor in the results of this study. Every cell in the body is built from lipids we ingest from our diet. If we ingest the wrong kinds of fats or insufficient levels, the health status of our cells will suffer. We know beyond a doubt that our diets are deficient in omega-3 fats, which are crucial to healthy brain development and function.
A more pointed study would look at the results of a low-carb diet with high levels of omega-3 fats from fish oil and omega-6 and -9 fats from flax oil. I suspect this approach would yield even better results.
From the Healthcentral article:
"This work supports the premise that key aspects of Alzheimer's disease can be altered by changes in metabolism. It also highlights the interaction of dietary components and how such components influence the metabolic state," the researchers wrote.
The study was led by Samuel Henderson, a researcher with the Colorado-based pharmaceutical company Accera Inc. Henderson's team also included researchers in Belgium.
The researchers believe insulin and a related hormone, insulin-related growth factor-1 (IGF-1), are major factors in how diet may affect Alzheimer's disease.
"Insulin is often considered a storage hormone, since it promotes deposition of fat but insulin may also work to encourage amyloid-beta production," the authors noted.
I would argue that insulin is not the only factor in the results of this study. Every cell in the body is built from lipids we ingest from our diet. If we ingest the wrong kinds of fats or insufficient levels, the health status of our cells will suffer. We know beyond a doubt that our diets are deficient in omega-3 fats, which are crucial to healthy brain development and function.
A more pointed study would look at the results of a low-carb diet with high levels of omega-3 fats from fish oil and omega-6 and -9 fats from flax oil. I suspect this approach would yield even better results.
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