IronMagazine Bodybuilding Forum - Blogs http://www.ironmagazineforums.com/blog.php en Thu, 24 Jul 2008 19:32:04 GMT vBulletin 60 http://www.ironmagazineforums.com/images/misc/rss.jpg IronMagazine Bodybuilding Forum - Blogs http://www.ironmagazineforums.com/blog.php Week 1 clean eating http://www.ironmagazineforums.com/blogs/sbolander4811/145-week-1-clean-eating.html Mon, 07 Jul 2008 13:55:31 GMT Well Ive offically made it through the first week of clean eating. I know this is needed to begin the bodybuilding process but let me just say that its HARD. Although elminating certain foods and ingredients has been a struggle I am already starting to see the weight loss. Unfortunately my husband... Well Ive offically made it through the first week of clean eating. I know this is needed to begin the bodybuilding process but let me just say that its HARD. Although elminating certain foods and ingredients has been a struggle I am already starting to see the weight loss.
Unfortunately my husband and everyone around me is feeling my hunger pains.. :) Its getting easier and in the long run this will pay off to achieve my goals. So tonight Im off to the gym to begin my training, and start week 2 with a bang. If anyone has recipes they would like to send to me, I really need to get some variety.. :) ]]> sbolander4811 http://www.ironmagazineforums.com/blogs/sbolander4811/145-week-1-clean-eating.html personal trainers http://www.ironmagazineforums.com/blogs/nrgbabe/143-personal-trainers.html Tue, 24 Jun 2008 16:42:24 GMT I am amazed at how personal trainers just don't want to work that hard at what they do. They promise the sun and the moon, and then you dont hear from them? ]]> nrgbabe http://www.ironmagazineforums.com/blogs/nrgbabe/143-personal-trainers.html Hugo Rivera’s Natural Muscle Secrets http://www.ironmagazineforums.com/blogs/prince/140-hugo-rivera-s-natural-muscle-secrets.html Sat, 21 Jun 2008 06:30:48 GMT *Hugo Rivera’s Natural Muscle Secrets* Tom Venuto, CSCS, CPT I’m not impressed easily, but Hugo Rivera is one damn impressive bodybuilder, as you can see in the photos below (his back double bicep shot is insane!) It’s quite an achievement to take top 5 in your class at the Team Universe -... Hugo Rivera’s Natural Muscle Secrets
Tom Venuto, CSCS, CPT

I’m not impressed easily, but Hugo Rivera is one damn impressive bodybuilder, as you can see in the photos below (his back double bicep shot is insane!) It’s quite an achievement to take top 5 in your class at the Team Universe - the pinnacle of natural amateur bodybuilding in the National Physique Committee - but that’s not what got my attention the most. When I heard Hugo had gone on to compete in the NPC USA and took 4th place there as well, I was blown away. What’s the big deal about a 4th place finish? Well, if you follow NPC bodybuilding, then you know that the USA is not drug tested. Hugo is natural for life. I don’t know about you, but when I see a natural holding his own in open competition, I’m cheering, and I want to know more. That’s why I was very pleased to get this interview with Hugo. When you finish reading this one, stay tuned, because Hugo promised me another a “Part 2” which will be even more personal and revealing.


1. Can you tell us a bit about yourself?

My formal education background believe it or not is in Computer Engineering. I graduated from the University of South Florida back in 1998. So the question is: how did I end up from engineering to being a competitive bodybuilder and best selling fitness author?
read more...

Well, I actually used to be very overweight as I was growing up so at an early age I experienced the feelings of insecurity that come along with obesity as well as the scorn and ridicule from some people. Since I kept hearing that the reason for my weight problems was food and that I had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.

So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less than a year. My family, very concerned about my health, took me to a nutritionist in an effort to put some sense in me and stop the anorexic cycle.

This nutritionist mentioned one thing that changed my outlook on dieting forever: “Eating food will not make you fat; only the abuse of the wrong sort of foods will.” After listening to that statement, it all seemed to make sense. I then began following the diet she gave me and started to study the effects of foods on the human physiology.

By the age of fifteen my interest in how food affects the shape and the form of your body naturally led to an interest in the area of exercise.

2. So how did you get started with bodybuilding and what led you to become a fitness author with a website?

The reason I started bodybuilding is because a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny. Keep in mind that anorexia left me weighing a bit less than 100-lbs.

So I asked my mom to get me a muscle magazine, the May 1990 Muscle & Fitness (which I still have to this day) so that I could educate myself on the subject. After I saw an article called: “How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me, Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then. To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out.

So I simply started with following the training program and diet laid out by Arnold on his article. As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty much over-training, I still gained 40lbs during the summer. A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids! Yet, I did not even have a clue of what steroids where at that time!

Come to think of it, I guess that I was “on steroids” due to the fact that I was a teenager back then producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body! This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,500-4,000 calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.

After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.

The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked. This was the first time I really knew that I was going to create my own system as I was going to test everything on myself, my training partner and friends in order to find out what worked and what didn’t so that I could then throw out the bad and keep the good.

I started my quest by recording everything I did down to the last detail. I’m quite analytical as a person, which is I guess why I became an engineer years later, but even early It showed as I read every book and article everywhere I could get my hands on. I was like a sponge for information, reading stuff from trainers from all over the world. I started to put together training routines and diet programs, and while some failed miserably some worked!

For instance, I will never forget what happened when I went from training 2-3 hours a day to training for 45 minutes. I went through a growth spurt again! So through endless training routines and diet combinations I started to really understand what worked and what didn’t for me and my training partners. I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results! Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.

Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I decided to come up with the Body Re-Engineering System. It was at this point that I became passionate about sharing my knowledge with people as I fully understood I could help to double everyone’s results at the gym in half the time if they would employ my training and nutrition cycling principles.

Because I needed to put together a website in order to graduate from Engineering school (that was my Senior Project) that is how I started to post my first few fitness articles, and not much later have the first version of my Body Re-Engineering System. Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own. However, with my Body Re-Engineering System, I am confident that I can save anyone from all the troubles.

3. What is it about website bodybuilding that you love so much?

The fact that bodybuilding can instill in you an amount of discipline that can be applied to all other aspects of your life and thus make you successful. In addition, I love the fact that bodybuilding allows you to completely take control of your image and achieve a sculpted look that enables you to feel better about yourself and thus be more confident. This added confidence will serve to help you in achieving any goal you set for yourself. It will also help to improve your relationships and your career as well.

In addition, the health benefits derived from practicing bodybuilding such as higher energy levels, low blood pressure, good cholesterol and a better love life, just to name a few, make it all worth it. And of course, who cannot enjoy the feeling of a good pump at the gym???!!!

4. Tell us about your Body Re-Engineering System? What is this e-book about?

Body Re-Engineering is the culmination of over 15 years of trial and error of different training and nutrition strategies.

With the principles presented in Body Re-engineering, not only will bodybuilders double their results from each workout and cut their supplement bill, but they’ll also get to greatly accelerate results in terms of massive muscle gains and fat loss.

The key to Body Re-engineering is the cycling principle. Body Re-Engineering uses this principle in both the nutrition and the workout elements of the program.

Workouts are cycled in such a way that through the use of the right exercises and the manipulation of training volume, intensity, and rest in between sets, you create a unique metabolic situation whereby the body has to over compensate in order to adapt to the unique training phases. As a result, muscle mass gains and fat loss are accelerated dramatically.

The diet in the Body Re-Engineering program cycles calories, carbohydrates, and even protein to trick the body into releasing body fat while pushing nutrients into the muscle cell in order to increase size and strength. The diet is based on your individual metabolism and what your fitness goals are.

Body Re-Engineering is versatile as not only can it be used by those looking to gain muscle size and weight but also by the more casual lifter simply looking to lose fat, harden up and tone to look good for the beach. And best of all, it works equally well for men and women of any age and results are guaranteed regardless of genetics.

As you can see from the pictures of me as a kid on my losefatandgainmuscle.com site, I had terrible genetics; I was overweight and then very skinny, but despite bad genetics, if you have the determination to consistently apply body re-engineering, I guarantee you will achieve great results.

I wrote Body Re-Engineering in the manner I would have liked to have read a book back when I started. My ideal book would have included information on goal setting, visualization, training, nutrition, supplementation, rest and recovery, etc. In addition, the writing style would have been such that would be easy to read and above all, practical and easy to follow. One, two, three format so to speak and zero guesswork. If engineering taught me something was to be precise and to logically arrange information. Because of that, it was very easy for me to put a manual together that would meet of all these criteria.

5. Is Body Re-Engineering just for bodybuilders?

Well, my definition of a bodybuilder is anyone that uses weights, cardiovascular exercise, and nutrition to re-shape their physique. So by this definition, it is just for bodybuilders. However, if the question refers to the program just exclusively being for people who want to make large gains in muscle and hit low single levels of body fat for competition then the answer is no. Anyone can use this program regardless of what the goals are. If losing fat weight is your goal, then this system will help you achieve that faster than by just dieting alone. If your goal is competitive bodybuilding then this will help you get there as well.

6. Can you expand further on the topic of the Cycling Principle?

Hugo.muscular.jpg Absolutely.A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to do fix that is to make use of the cycling principle, which is the principle that forms the basis of my successful Body Re-Engineering program.

The routines of my Body Re-Engineering program change in an orderly manner that takes the body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.

The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.

Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”. The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of over-training.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

The Active Recovery Phase

The Active Recovery Phase has three main functions:

* First, according to leading strength expert Tudor Bompa, Ph.D., “you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment”. Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.

* Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.

* Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.

The Loading Phase

During the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:

* The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.
* Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
* The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.

The Growth Phase

During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy weights. If this phase would be kept for too long eventually the body would stop making strength gains and you would plateau. This is the reason why you always need to go back to a Loading Phase. During this phase the following three things will happen:

* The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.
* > Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)
* Since your body’s recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.

Even if you are training for fat loss, your main goal should always be to stimulate growth. Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high reps, there would be no reason for the body to keep the muscle around. Because of this, you should always train with muscle growth in mind and let the nutrition and the cardiovascular exercise take care of reducing your body fat levels.


About Hugo
Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

:flex:
To learn more about Hugo’s cycle training principles and Body Re-Engineering Program visit: losefatandgainmuscle.com ]]> Prince http://www.ironmagazineforums.com/blogs/prince/140-hugo-rivera-s-natural-muscle-secrets.html Getting back to it. http://www.ironmagazineforums.com/blogs/brutalrage/139-getting-back.html Mon, 16 Jun 2008 20:27:21 GMT After more then four years I am finally hitting the gym regularly, I am least hitting they gym at lease once a day for a minumum of 30 minutes of cardio. I usually now try to to do cardio twice a day. I even got a personal trainer this time around to help me train and set up routines that I can... After more then four years I am finally hitting the gym regularly, I am least hitting they gym at lease once a day for a minumum of 30 minutes of cardio. I usually now try to to do cardio twice a day.

I even got a personal trainer this time around to help me train and set up routines that I can stick to.

Right now I am on a year long cut cycle and I have already lost two inches around my weights in the last two months. With the increasing cardio I am doing I hope to keep that up. ]]> BrutalRage http://www.ironmagazineforums.com/blogs/brutalrage/139-getting-back.html Press Release For Metro Flex Gym http://www.ironmagazineforums.com/blogs/metroflex/137-press-release-metro-flex-gym.html Fri, 06 Jun 2008 12:32:36 GMT 2008 Branch Warren Bodybuilding Classic with guest posing from:

Branch Warren & Johnny Jackson[/b]

The 2nd Annual NPC Branch Warren Bodybuilding, Figure and Fitness Classic is scheduled for Saturday July 12, 2008 at the Lone Star Convention and Expo Center. (99055 FM1484 Conroe, Texas 77303). This years event features over 100 competitors. " We have competitors coming in from all over the United States to take part in this event." Brian Dobson- CEO of MetroFlex Gym Productions.

Schedule:
8:00am- Pre-Judging
1:00pm- Power Lifting And Strongman Competition
5:00pm-Doors Open for evening finals
7:00pm- Evening Finals

Admission:
Pre-Judging-$15.00
Finals- $35.00 General Seating
$50.00 Reserved Seating
[b]
Press release Information
Brian Dobson 817-465-9331
Metroflexgym@att.net ]]> metroflex http://www.ironmagazineforums.com/blogs/metroflex/137-press-release-metro-flex-gym.html Thursday 5/29/08 http://www.ironmagazineforums.com/blogs/littlebit/133-thursday-5-29-08.html Fri, 30 May 2008 00:50:38 GMT Thursday 40 minutes cardio.....6 a.m. Weight lifting......start @4:30p.m. chest press 10lbs 12repsx3 assisted pull ups 80lbs 12repsx3 cable upright row 20lbs 12repsx3 leg extention 30lbs 12repsx3 leg curl 10lbs 12repsx3 inner thigh (machine) 80lbs 15repsx3 Thursday
40 minutes cardio.....6 a.m.
Weight lifting......start @4:30p.m.

chest press 10lbs 12repsx3
assisted pull ups 80lbs 12repsx3
cable upright row 20lbs 12repsx3
leg extention 30lbs 12repsx3
leg curl 10lbs 12repsx3
inner thigh (machine) 80lbs 15repsx3
outer thigh (machine) 60lbs 12repsx3
ab lounge 25repsx4
back extention 15repsx4


Followed by 30 minutes of cardio
_____________________________________


Diet for Thursday

Calories 1230
Protein 62g
carbs 230.5
fat 21.5g ]]> littlebit http://www.ironmagazineforums.com/blogs/littlebit/133-thursday-5-29-08.html Been gone http://www.ironmagazineforums.com/blogs/pieper1270/132-been-gone.html Wed, 28 May 2008 15:02:21 GMT Well, been gone for awhile and appreciate the "We miss you emails". The abdomen problem was diagnosed as a torn abdomen. Can only do low weight high rep workouts until surgery later this year or when the pain gets too extreme. Then a 6-8 week recovery time resulting in no workouts for at least a month or more. It sucks. Till next time. ]]> pieper1270 http://www.ironmagazineforums.com/blogs/pieper1270/132-been-gone.html <![CDATA[I just can't keep up with this thing]]> http://www.ironmagazineforums.com/blogs/fitgirl70/131-i-just-can-t-keep-up-thing.html Mon, 19 May 2008 18:33:50 GMT OK, so on the 15th we got to see the yolk sak and everything looked good the doc said. This Thursday, the 22nd, we get to see the heartbeat.

I'm so excited about this baby, I can't see straight. :daydream: :daydream:

I'm ready to see the baby and hear the heartbeat and see my belly growing and feel kicks and have showers and set up the nursery and go into labor and then hold and kiss that cute little baby! :daydream:

I will try to keep this updated better than I have been. :D ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/131-i-just-can-t-keep-up-thing.html Oh Yeah http://www.ironmagazineforums.com/blogs/fitgirl70/129-oh-yeah.html Tue, 13 May 2008 15:33:37 GMT I should've probably updated, but I was too excited to even breath... :mooh: :bounce2:

We're gonna have a baby!!!! ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/129-oh-yeah.html Tomorow is the Day http://www.ironmagazineforums.com/blogs/fitgirl70/127-tomorow-day.html Mon, 05 May 2008 19:15:54 GMT B-Day -- beta day that is.

I'm nervous :nail: , but I know that we have done all that we can. It is up to the Lord know.

I have some good signs and I'm hopeful that they mean we were successful. I guess we will find out tomorrow probably around noon-ish.

Trying to keep myself pre-occupied today and will do so tonight too.

Tomorrow I go directly to the doctor and then I will be coming into work. I'm sure I'll be naseous in the morning, simply from being nervous about waiting on the call. ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/127-tomorow-day.html The ultimate hottie http://www.ironmagazineforums.com/blogs/lookslikenickc/126-ultimate-hottie.html Sun, 04 May 2008 13:08:44 GMT Whoever voted Megan Fox the sexiest woman in the world obviously hasn't seen Jamie Eason. She is ten times more beautiful, sexy, and that body. ]]> lookslikenickc http://www.ironmagazineforums.com/blogs/lookslikenickc/126-ultimate-hottie.html funning with my guy buddies http://www.ironmagazineforums.com/blogs/roughcane/125-funning-my-guy-buddies.html Wed, 30 Apr 2008 17:11:55 GMT :hiya: Fellows, send me some of your[just getting in and out the showers and flexing pictures & videos: ;) ]]> ROUGHCANE http://www.ironmagazineforums.com/blogs/roughcane/125-funning-my-guy-buddies.html <![CDATA[Lose Your Belly Fat & Get Six Pack Abs]]> http://www.ironmagazineforums.com/blogs/prince/124-lose-your-belly-fat-get-six-pack-abs.html Wed, 30 Apr 2008 13:25:10 GMT 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer (CPT)

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

So, let's set the record straight once and for all... CLICK HERE TO FIND OUT HOW TO GET 6 PACK ABS! ]]> Prince http://www.ironmagazineforums.com/blogs/prince/124-lose-your-belly-fat-get-six-pack-abs.html The Waiting Game............. http://www.ironmagazineforums.com/blogs/fitgirl70/123-waiting-game.html Tue, 29 Apr 2008 13:44:07 GMT OK, our transfer was on Saturday. Today we are what "they" call 3DPT, which translates into 3 days post transfer...LOL

Some of the stuff they come up with....

I feel good aside from being tired! My boobs feel heavy and full and they are sore. My waist line is ever expanding, but I think right now it's due to the progesterone that I'm taking every night. All of this sounds good, but are also all side effects of the progesterone.
I'm praying though that the baby(ies) are in there, safe and sound and growing like weeds. :D

I will keep you updated!!! ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/123-waiting-game.html <![CDATA[Fitness Tips & Motivators]]> http://www.ironmagazineforums.com/blogs/vanderbilt/122-fitness-tips-motivators.html Mon, 28 Apr 2008 18:23:01 GMT Hi all,

For me this seems a nice opportunity to introduce my blog, [URL="http://fitnesswanted.com"]http://fitnesswanted.com[/URL].
There will be posts from various fitness experts about nutrition, exercises and other related stuff.
Feel free to have a peek. :) ]]> vanderbilt http://www.ironmagazineforums.com/blogs/vanderbilt/122-fitness-tips-motivators.html How Long Will It Take To Lose Weight? http://www.ironmagazineforums.com/blogs/prince/121-how-long-will-take-lose-weight.html Fri, 25 Apr 2008 00:21:06 GMT How Long Will It Take To Lose Weight?
By Marc David

Imagine how nice it would be to know how long it might take to be "swimsuit" ready. You'd know when to start getting cut for the summer and roughly how long it might take.

How many people ask...

How long will it take me to lose weight?

By using some information in your body composition, it's easy to tell how long does it take to lose weight.

Just a few steps can take you from a body fat percentage to the number of weeks it's going to take you to reach your goals.

You might know how to burn the fat, but do you know how long will it take me to lose weight? Let's find out right now.

Keep in mind that your body is made up of lean body mass and fat. If you know you are 40% body fat, the conclusion would be the other 60% is lean body mass (muscle and bone).

If you know the correct description of weight loss then you'll know it's the reduction of body fat while maintaining or gaining muscle mass.

Let's use a short term and realistic goal of a 5% reduction in body fat for these examples. A few simple calculations and we can translate this goal into pounds and how long it's going to take to achieve your goal.


Calculate How Much Does Your Fat Weigh:

(Example Client is male, 220 pounds, 40% body fat)

Step 1: Determine the Fat Weight

Body Weight x Body Fat Percentage (220 x 40% = 88)

In our example, this person is carrying 88 pounds of fat.

Step 2: Determine the Lean Body Mass

Body Weight - Fat Weight (220 - 88 = 132)

132 pounds are from lean body mass in our example.

Now here comes the fun part finding your ideal weight with that 5% reduction in overall body fat.

Calculate Your Goal Weight:

Step 1: Your Goal Weight

Lean Body Mass / (1.00 minus Body Fat Percentage Goal)

In our example, the person carries 132 pounds of lean body mass. The body fat percentage goal is 35% (5% body fat reduction).

132 / (1.00 - .35) = 132 / .65 = 203 pounds

Do you see it? 203 pounds is the goal weight for a person who's 220 pounds at 40% body fat that wants to reduce their body fat by 5%.


Calculate How Long It Will Take to Burn the Fat:

Step 1: Current Weight - Goal Weight

That means 220 pounds - 203 pounds = 17 pounds body fat reduction.

Based on the accepted standard of one pound per week, this person is looking at about 17 weeks to go from 220 pounds at 40% body fat to 203 pounds at 35% body fat while maintaining their 132 pounds of lean body mass.

Remember, you want to burn the fat, but keep the muscle.

And now you know, it's going to take 17 weeks to see the expected results. 5% is a short term, safe goal and at one pound a week, you'll have a very high rate of muscle retention.

Not only do you know how to burn the fat thru nutrition and exercise, but unlike most people, you can find out how long it will take to see the results you want.


About the Author

Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on www.nobullbodybuilding.com

He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know.
www.nobullbodybuilding.com
 ]]> Prince http://www.ironmagazineforums.com/blogs/prince/121-how-long-will-take-lose-weight.html Today http://www.ironmagazineforums.com/blogs/fitgirl70/120-today.html Wed, 23 Apr 2008 16:05:40 GMT Today is going well. It's admin assistant's day and I got candy and caramels and cream puffs and our company is bringing in pizza for lunch and they brought in a cake.

:pissed: :pissed: :pissed: This does not bode well for my dieting efforts this week. I guess I could decide NOT to have any of it....but I already had a small slice of cake (very little icing though) and I will probably have a slice or two of pizza.

I am doing well having my green tea and coffee though. I'll have water for lunch w/ my pizza and I plan to have nothing but a large salad w/ lots of veggies for dinner tonight.

At least I can try to balance out some of the crap!!! :roflmao:

Thanks for letting me blog ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/120-today.html Another IVF http://www.ironmagazineforums.com/blogs/fitgirl70/119-another-ivf.html Tue, 22 Apr 2008 22:46:16 GMT I wanted to blog on here, rather than on MySpace or any other blog because it does have to do with weight gain/being healthy and all that other jazz.

I got on the scale for the first time in a couple of weeks today -- 10 pounds :eek::eek::eek:
:barf: I almost fell on the eff'ing floor.

I can't believe it, but I knew it would happen.

Today is the day after my retrieval and I know I feel a little less bloated, so I can't imagine how much I really had gained....maybe 11 or 12 pounds???

Can I lose some of it before my transfer on Saturday? Yes, I can. Here's the plan:

No sodas, diet sodas or creamers in my coffee this week. No breads, crackers, chips or pastas. No candy bars, no Starbursts, no nuts.

I will increase my veggies, my fruits and drink only water, green tea or plain black coffee.

If I can give up my most prized vice -- Starbucks -- I can do this.

I had planned to make a butter dill sauce to go over tilapia tonight for dinner, I still will but won't eat any of it....I'll stick w/ the fish and veggies that I make.

More tomorrow when I comment on how the day goes.....good night dear blog. ]]> Fitgirl70 http://www.ironmagazineforums.com/blogs/fitgirl70/119-another-ivf.html why I want to run http://www.ironmagazineforums.com/blogs/bruisin/118-why-i-want-run.html Mon, 21 Apr 2008 16:42:56 GMT Image: http://img.photobucket.com/albums/v718/aprayerpartner4u/oldpics033.jpg












Here I am, about 13 years old, with my Sugar Momma. When she was younger she was the fastest runner in 3 counties. Man could she run!

I can remember being really small &amp; she would be out in a field &amp; I would see her running, hair blowing in the wind, face red &amp; sweaty, and the biggest smile on her face. When she came back she could barely breathe!

in 2003 she was diagnosed with ALS (Lou Gehrigs Disease) bulbar onset. They said it was brutal. Brutal does not even begin to describe the terrible disease, nor does it even begin to describe how hard it was on my Sugar Momma, who was aways use to going. It was terrible!

it a period of 2 years she went from having dark hair with little gray to having 100% gray. She lost down to weight so small that I could pick her up. (and my Sugar Momma was always a good size woman!).

she is the reason that I like to be the funny one. I was raised in a time period that we watched very little TV, and we would have 'Grand ol' Opry nights', where cousins would even come in to 'compete'. My family was very musical. I was always hearing some sort of instrument, and could play piano myself by the time I was 6.

but, I wasn't my brother. My Tater (his real name is Tim) could sing &amp; boy is he good looking. My family would scoot in closer to hear him sing &amp; would pay little attention when I'd play piano.

Up until the day I got up there &amp; started telling jokes about the family. I put in names, and told about things that had happened. Then I saw my Sugar Momma, sitting there center row, front with the biggest smile on her face, just like the one she use to have when she ran, and she raised up her fleshy arms &amp; waved them about laughing so hard tears were streaming down her face. I had found it!!! I had figured out what I could do!!!!!!! I started doing that all the time, until we no longer had those 'GON's and even now when we have family reunions I have to do a little 'stand up'.

My Sugar Momma earned her wings in 2005. I have been completely lost without her. If you haven't lost your Mother, you can't understand to lose that person that has known you the longest. It hurts more than my simple words can say. SHE CAN'T BE GONE!! I'd keep waking up telling myself.....I haven't done anything to make her proud of me, I haven't done anything to make anyone proud of me yet!! But, all the thoughts in the world wouldn't bring her back, nor would I want them to.

It has been said that 'if tears were a bridge, I've cried enough to reach to Heaven'....and that is true. I have cried so much over what she went thru. It's a nightmare, and I don't know how she had that grace, but God gives us grace that surpasseth all understanding. She was one great lady.

I have recently started trying to run. I love the feel of gravel beneath my shoes, and how the air feels as it comes in &amp; goes out of my lungs. The 'almost' burn is cleansing. I feel the wind going thru my hair and the sunshine upon my face, and before I know it, I am smiling.

it was during that smile that I realized.......this is as close to Sugar Momma as I can be right now.....I pushed myself on.....willing the tears to stop streaming down my face. I was so tired, my body so sore, but I couldn't stop....I wanted more. I kept running, and running, and crying out her name. And I looked up in the sky, and the blueness of it all, and realized how wonderful her new home is &amp; how selfish I am to be crying over her.....I ran some more, and I saw something flying close above, and it was a bird. Not a fancy bird, just a brown bird, keeping my slow pace, as if running with me. For a short period of time I felt like she was there with me...and it willed me to run on.

I am a slow runner. And I can only do *maybe* a 15 minute mile. Laughable to many but my groom says that we all have to start somewhere.

why I want to run.....because my Sugar Momma can't.

and she went so long before her death that she couldn't.

I can.

and I will.

It may not be this year, or even the next...but you keep checking back on my blog, I will run a 5 k the whole way. You will know which one is me...I'm the one with the crazy curly frizzy hair. I'm the one with the biggest smile on her face. I'm the one with Sugar Momma in her heart. All because she loved to run.

that is why I want to run. ]]> bruisin http://www.ironmagazineforums.com/blogs/bruisin/118-why-i-want-run.html Unusual Strategies For Grocery Shopping on a Budget http://www.ironmagazineforums.com/blogs/prince/115-unusual-strategies-grocery-shopping-budget.html Thu, 17 Apr 2008 05:16:33 GMT *Unusual Strategies For Grocery Shopping on a Budget* by Marc David *www.nobullbodybuilding.com* (http://ironmagazine.com/go/freedomfly) Many people bust their butts in the gym but when it comes to making the right food choices or getting enough of the good stuff, they simply fail. *FACT: The... Unusual Strategies For Grocery Shopping on a Budget
by Marc David
www.nobullbodybuilding.com

Many people bust their butts in the gym but when it comes to making the right food choices or getting enough of the good stuff, they simply fail.

FACT: The average grocery bill has risen 5.7% in just 2 years since 2007.

I'm going to give you some budget stretcher tips and tricks so you can shop like a pro when you are bodybuilding on a budget. You'll save money and get more food for your dollar. This is even more important for you skinny guys and gals that need to eat and just can't seem to keep the cupboards stocked with enough food.

Sit tight and take notes.

Budget Stretcher Foods to Buy:

Meats:

Chicken:

Bulk frozen individual packs, or just get them with the skin and bone. Skin them yourself. It doesn't take too much time and you save quite a bit on the whole package. A whole chicken is a good option as you can BBQ it and carve it up for the rest of the week. Grilling all your chicken in advance is a super simple way to to have 1-2 chicken breasts a day without adding to your cooking time.

Tuna:

In water.

Turkey:

Turkey burger or lean ground turkey. Adds well to pasta dishes.

Lean Red Cuts of Meat:

Get to know your local butcher if you can. Sometimes they can package a smaller cut if you'd like or run the cheaper, tougher cuts thru a tenderizer at your request. Some stores do markdowns to get rid of meats that are closer to expiration. It might be possible to ask them when they time is so you can schedule your shopping at the markdown times. You can check the "sell by date" and if it's today, ask if they will mark it down for you.

Dairy:

Eggs (Omega 3 if possible)

Milk

Yogurt

Cheese

Breads/Grains:

Bagels

100% Whole Wheat bread

Oatmeal (not the quick oats)

Cream of Wheat

Brown Rice

Whole Grain Pasta (watch out for mixed sources, you want the whole grain version)

Vegetables:

Broccoli

Asparagus

Kale

Spinach

Potatoes

Yams

Sweet Potato

Salad Fixings (lettuce, peppers, cucumbers, hickima, etc)

Fruits:

Bananas

Apples

Blueberries

Pear

Grapefruit

Before You Go On The Budget Stretcher Trip:

* Take a list. Don't start your grocery shopping trip off without a clear cut idea of what it is you want to purchase. Far too many times I've gone to the store and loaded up on chicken only to discover I had plenty of frozen breasts and I was completely out of brown rice and oats. Developing a list of foods you need to replenish weekly will aid in saving money on excess foods and keep you from buying impulse items you didn't need.

I'm going to say this is probably the MOST IMPORTANT tip on this list. Going to the gym with a plan is the surefire way to make progress. It is the same with grocery shopping. Knowing what you need for the week will save you gasoline in terms of multiple trips and you'll know exactly what types of food you need for your stated goals.

When I was bulking and trying to gain weight, having a list before I went shopping ensured that I got all the food I needed in order to gain healthy weight. And I saved money because I didn't end up buying impulse items.

* Spend 20 minutes a week and save 20% off your grocery bill! Clip coupons, watch for sales and pay attention to your local grocery store. Many people just "shop." But you'll save quite a pretty penny if you save some of those ads and watch for sale items. If you are looking to bulk up, a 2-for-1 offer is hard to pass up. A little here and there can add up to $1000's of dollars in a year with savings.

* Don't discount those high end stores. I love my local Safeway and Costco. They have bulk items and their deals are super. Whole Foods (Whole PayCheck as I call it) sometimes has deals on particular items that are even cheaper than the regular discounts at those bigger chain stores. My point is... Don't stick to a single store and ignore the other savings that might be happening in your area. Just keep an open mind.

What To Do While You're There:

* Shop on the border first. Many of the items I've listed above are found on the borders of the store and not up and down the aisles. Usually higher priced items are in the middle. If you start off your shopping around the borders of the store, you'll fill up your cart quickly with the most healthy items and the ones you need to have and spend less time on the higher priced stuff. Almost always, the pre-packed, high priced, more unhealthy stuff is in the middle. Tackle those aisles for the remainder of the stuff on your list.

* Look Up and Then Down. You won't notice this as much unless you are into advertising or have somebody point it out but many times, the best priced items are NOT at eye level! More often than not, the higher priced items are right where you can quickly stop them. If you take a second to glance up and then down, you'll find alternatives, smaller sizes and discounts that aren't quite as visible. Take a second to look around before you just grab what you think you need.

For example, in most stores I've shopped at the very best cereal item you can purchase in that particular aisle is whole oats. Are the oats right at eye level? Of course not. They are most likely on the very bottom shelf, where you have to look and bend down to grab. One of the BEST things in the morning for breakfast is not at eye level and you must look for it in order to find it.

* Sign up for the Program. I'm a Safeway shopper. Naturally I've got the Club Card. I save money every time I shop. I signed up for any other program the stores around me offer not because I want to be spammed with their ads (although coupons are nice) I simply want all the savings that I can possibly get without having to do a thing. Some stores will match competitor's offers. You'll only know this is you get those type of notifications.

* Look for discounted vegetables and fruits. Sometimes at the last minute, the grocery store needs to get rid of some items, maybe tomatoes, because they are going soft and will spoil in a few days. You might stumble across a good sale if you snag those items quickly before a new shipment comes in and you pay full price. Instead of buying bagged salads, you can pick up all the veggies yourself and make your own! In fact, you'll probably make enough salad to last a week and at half the price of most packaged salads.

* Avoid too many frozen foods. They are usually pricey. I keep a few on hand for emergencies. When I don't want to cook a darn thing, I've got nothing in bulk ready to go and I'm not about to drop money on eating out, having some healthy frozen dinner sure can be handy. Just keep them to a minimum as they can be expensive. They can actually save you money if you are just too tired to cook and don't want to spend money on eating out.

* Match em' Up! Remember the coupon lecture a bit ago? Take that coupon and combined with a great sale, you are really going to save a bundle. Not always but many times, the store will let you use a coupon in addition to an item that is already on sale. Even if you don't need it and it's something you can use later, you'll save money buying it now vs. waiting until it's at regular price and you lost that coupon or it expired. Combinations, just like in video games, can pack some amazing punch if used in a timely fashion.

Additional Budget Stretcher Tips:

* Tupperware is your friend. It will extend the life of some items like salads and chicken if you are able to vacuum seal the item. Storing it will be easier. Taking it for lunches will be simple.

* Check the expiration or sell by dates. It does happen that you can purchase meat items and they are best used by the very next day. If you don't ask for a discount in this case, you just paid for items that are not going to last all that long. Check the dates if possible and make sure the food you are buying isn't about to go bad tomorrow.

* Freeze the meats. When I purchase chicken, if they are not individually wrapped already as in the case of some Costco items, I'll unpack them immediately. Then I'll wrap them up and freeze them. This way they will last much longer and I can pull out however many chicken breasts or other meat items I need and cook them quickly.

If you follow these tips, you'll almost guaranteed to save money on your grocery bills. This is especially important for those of us who are trying to gain weight and food is a premium. If there's only one thing you remember, please shop with a list and know before you go.

Fed Up With Confusion Over What Foods To Eat?

Put An End To Dieting Plateaus And Meal Planning Madness Forever Using This Simple Little Time-saver...

Marc David is a bodybuilder, writer, and author of the e-book "The NoBull Bodybuilding Program, he also has experience in sports nutrition and supplementation.

He created The NoBull Bodybuilding Program that makes creating meal plans a snap. Armed with the shopping tips above and a budget stretcher meal plan guide to create these approved meal plans, you can be assured your nutrition will be set. It's so much better than guessing at what to eat, or trying to figure out at the last minute what to cook. Planning meals is essential if you want to make progress. Using such a meal plan can take that difficulty right out of having to figure out "What's for dinner?"

I suggest you take a look at The NoBull Bodybuilding Program and take the frustration of what to eat out of the equation.
www.nobullbodybuilding.com

:thumb: ]]> Prince http://www.ironmagazineforums.com/blogs/prince/115-unusual-strategies-grocery-shopping-budget.html Can You Really Exercise Less And Lose More Weight? http://www.ironmagazineforums.com/blogs/prince/114-can-you-really-exercise-less-lose-more-weight.html Wed, 16 Apr 2008 04:57:41 GMT Tom Venuto *www.burnthefat.com* (http://ironmagazine.com/go/burnfat) This article on the latest fitness revolution in high intensity interval cardio training is brought to you with the compliments and permission of my friend and colleauge from the UK, Christian Finn. Christian’s commentary was... Tom Venuto
www.burnthefat.com

This article on the latest fitness revolution in high intensity interval cardio training is brought to you with the compliments and permission of my friend and colleauge from the UK, Christian Finn. Christian’s commentary was prompted by the recent news reports of the Australian study (actually not published yet), which claimed that 20 minutes of interval training using 8 second intervals was superior to other forms of cardio and burns three times as much fat. I was going to write about this myself, but I think christian did a brilliant job explaining the truth behind this claim and about HIIT cardio in general.

Can You Really Lose More By Exercising Less?
By Christian Finn

Just the other day, I came across a story about another “revolution in weight loss,” with scientists claiming to have devised a workout that burns three times more fat than regular workouts lasting twice as long.

According to the story, the researchers found their specific brand of interval training triggers a metabolic response that allows more fat to be burned under the skin and within the muscles.

Can you really lose weight three times faster with only half the exercise?

Here, as Kent Brockman would put it, is my two cents…

First, let’s take a closer look at what happened in the study.

Researchers at the University of New South Wales and the Garvan Institute studied a group of overweight women, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for 8 seconds followed by 12 seconds of cycling lightly [1]. The women performed the workout three times a week for 15 weeks.

"They lost three times more weight than other women who exercised at a continuous, regular pace for 40 minutes," says University of New South Wales Associate and study co-author Professor Steve Boutcher. The scientists believe the regime would also be applicable to swimming, walking, running and rowing.

Other types of interval training using longer work and rest periods, says Professor Boutcher, are not as effective for overweight people. As far as I can tell, the work-rest ratio (8-second sprint, 12-second recovery) is based on a previous study by the same researchers showing that short work and rest ratios burn more calories than longer (24-second sprint, 36-second recovery) intervals.

Boutcher thinks the current government recommendations for exercise are largely ineffectual. "Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15 kilograms over 15 weeks," he says. “For a lot of overweight people this is going to be a revolution.”

So, is this a revolution in weight loss?

Maybe… if you’ve had your head in the sand for the last 10 years.

Using interval training to lose fat is certainly not a revolutionary idea. It forms the core of the cardiovascular workouts featured in the Fight Fat and Win (FFW) programs. And there are plenty of other people who have been writing about it — and using it — for a number of years.

However, even though interval training is both a highly effective and time-efficient way to train, saying that it’ll help you lose weight "three times faster" than regular cardio does (in my opinion, anyway) paint a rather overly optimistic picture about what to expect.

I’ll explain why in a moment.

Yes, I know that interval training is often said to be "nine times" more effective than steady-state aerobic exercise. However, if you’ve actually read the study on which this claim is based (Interval Training and Fat Loss: The Untold Story), you’ll know that neither group in the study lost a significant amount of weight. The aerobic exercise group lost one pound, while the interval-training group lost an average of just 100 grams. And that was after 15-20 weeks of regular exercise.

With all the fuss about interval training and fat loss, you’d think there are dozens of studies to show that it consistently leads to greater fat loss than steady-state cardio. But there aren’t.

It’s true that interval training is a great way to increase calorie expenditure in the hours after exercise. It’s also been shown to boost the activity of various fat-burning enzymes. However, most studies of interval-style workouts have looked at changes in performance and fitness, rather than weight loss.

Studies to track changes in body composition are few and far between, which is one of the reasons this Australian study caught my eye.

However, when I looked at the research in detail (and the paper has yet to reach the pages of a peer-reviewed journal, so I only had access to a short summary of the study), the results weren’t quite as exciting as they first appeared.

At the end of the 15-week study, the interval-training group had lost, on average, 2.5 kilograms (5.5 pounds) of fat. The steady-state group actually gained 0.5 kilograms (1.1 pounds).

So, the actual amount of fat lost in the interval training group wasn’t all that great — 5.5 pounds over 15 weeks, which works out at just 0.37 pounds of fat loss per week. This figure doesn’t really grab your attention like “three times greater weight loss.”

In fact, I can’t actually figure out how the researchers arrived at a figure of "three times greater weight loss," as the interval-training group lost weight while the steady-state group gained it.

What about diet? How did that affect the results?

Although the women's calorie intake was monitored using a food diary, self-reporting is a notoriously inaccurate way to estimate calorie intake. Some studies show that people underestimate their calorie intake by up to 50% [2]. In other words, someone who says they are eating 1000 calories per day may really be eating 2000 calories.

So, changes in calorie intake might have been primarily responsible for any weight loss. Or they might have had nothing to do with it. We don’t really know for sure.

And we still don’t know how well interval training compares to more intense steady-state cardio. This study used only moderate-intensity cardio (60% VO2max). To trigger a substantial post-exercise calorie burn, you need to work at around 75% of VO2max, or 85% of your maximum heart rate. It’s possible that steady-state cardio performed at or above this threshold would produce very similar results to interval training.

With all that said, I still think that interval training is a great way to lose fat. It’s something I use myself and recommend to others. In fact, the interval training used in this Australian study is very similar to the level III workout in the Fight Fat And Win (FFW) program, which involves a 25-minute workout sandwiched between 5 minutes of warming up and 5 minutes of cooling down.

However, interval training alone is not a magic bullet, and I think most people would be disappointed losing only 5.5 pounds of fat after 15 weeks of exercise. A program that combines resistance exercise, good nutrition AND interval training is one that will deliver the best results.

www.burnthefat.com


References
1. Trapp, E.G. & Boutcher, S.H. Fat loss following 15 weeks of high intensity, intermittent cycle ergometer training. University of New South Wales, Sydney, Australia

2. Lichtman, S.W., Pisarska, K., Berman, E.R., Pestone, M., Dowling, H., Offenbacher, E., Weisel, H., Heshka, S., Matthews, D.E., & Heymsfield, S.B. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. New England Journal of Medicine, 327, 1893-1898

About The Author
Christian Finn holds a masters degree in exercise science, is a certified personal trainer and a regular contributor to Men’s Health, Men’s Fitness and other popular fitness magazines. ]]> Prince http://www.ironmagazineforums.com/blogs/prince/114-can-you-really-exercise-less-lose-more-weight.html The Hidden Dangers of Your Excess Abdominal Fat - More Than Just Vanity http://www.ironmagazineforums.com/blogs/prince/113-hidden-dangers-your-excess-abdominal-fat-more-than-just-vanity.html Fri, 11 Apr 2008 02:48:42 GMT The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at... www.truthaboutabs.com ]]> Prince http://www.ironmagazineforums.com/blogs/prince/113-hidden-dangers-your-excess-abdominal-fat-more-than-just-vanity.html Fatigue while working out. http://www.ironmagazineforums.com/blogs/stevens/112-fatigue-while-working-out.html Wed, 09 Apr 2008 20:29:00 GMT As you can tell I am new to blogging. Just wanted to introduce myself to the bodybuilding community? I am Stuart aged 29 and amature bodybuilder from Scotland. Currently warking away in the gym trying to increase my strength without much luck suffer from fatigue. At the moment lifting 50kg... As you can tell I am new to blogging.

Just wanted to introduce myself to the bodybuilding community?

I am Stuart aged 29 and amature bodybuilder from Scotland.

Currently warking away in the gym trying to increase my strength without much luck suffer from fatigue. At the moment lifting 50kg with the legs in the gym (not much definition or muscle mass). Hoping to compete in a bodybuilding competition one day soon.

will blog again soon

stuart ]]> Stevens http://www.ironmagazineforums.com/blogs/stevens/112-fatigue-while-working-out.html Over-The-Counter Pain Killers Increase Muscle Mass http://www.ironmagazineforums.com/blogs/prince/111-over-counter-pain-killers-increase-muscle-mass.html Tue, 08 Apr 2008 03:53:33 GMT *Over-The-Counter Pain Killers Increase Muscle Mass* by Federation of American Societies for Experimental Biology Monday, 07 April 2008 ScienceDaily (Apr. 7, 2008) - Taking daily recommended dosages of ibuprofen and acetaminophen caused a substantially greater increase over placebo in the... Over-The-Counter Pain Killers Increase Muscle Mass
by Federation of American Societies for Experimental Biology
Monday, 07 April 2008

ScienceDaily (Apr. 7, 2008) - Taking daily recommended dosages of ibuprofen and acetaminophen caused a substantially greater increase over placebo in the amount of quadriceps muscle mass and muscle strength gained during three months of regular weight lifting, in a study by physiologists at the Human Performance Laboratory, Ball State University.

Thirty-six men and women, between 60 and 78 years of age (average age 65), were randomly assigned to daily dosages of either ibuprofen (such as that in Advil), acetaminophen (such as that in Tylenol), or a placebo. The dosages were identical to those recommended by the manufacturers and were selected to most closely mimic what chronic users of these medicines were likely to be taking. Neither the volunteers nor the scientists knew who was receiving which treatment until the end of the study.

All subjects participated in three months of weight training, 15-20 minute sessions conducted in the Human Performance Laboratory three times per week. The researchers knew from their own and other studies that training at this intensity and for this time period would significantly increase muscle mass and strength. They expected the placebo group to show such increases, as its members did, but they were surprised to find that the groups using either ibuprofen or acetaminophen did even better.

An earlier study from the laboratory, measuring muscle metabolism (or more precisely, muscle protein synthesis, the mechanism through which new protein is added to muscle), had looked at changes over a 24 hour period. This "acute" study found that both ibuprofen and acetaminophen had a negative impact, by blocking a specific enzyme cyclooxygenase, commonly referred to as COX.

But that study looked at only one day. Over three months, says Dr. Trappe, the chronic consumption of ibuprofen or acetaminophen during resistance training appears to have induced intramuscular changes that enhance the metabolic response to resistance exercise, allowing the body to add substantially more new protein to muscle.

The amount of change was measured in quadricep muscles using Magnetic Resonance Imaging (MRI), the gold standard for determining muscle mass. The researchers now are conducting assays of muscle biopsies taken before and after the three-month period of resistance training, in order to understand the metabolic mechanism of the positive effects of ibuprofen and acetaminophen.

One of the foci of Ball State's Human Performance Laboratory is the adaptation of the elderly to exercise. Another is the loss of muscle mass that takes place when astronauts are exposed to long-term weightlessness. This work has implications for both groups, says Dr. Trappe.

*This presentation was part of the scientific program of the American Physiological Society (APS). In addition to Dr. Carroll and Dr. Trappe, co-authors of the Experimental Biology presentation are Jared Dickinson, Jennifer Lemoine, Jacob Haus, and Eileen Weinheimer, graduate students working with Dr. Trappe, and study physician Dr. Christopher Hollon.

Funding for the research came from the National Institutes of Health and a postdoctoral initiative award from APS.

Adapted from materials provided by Federation of American Societies for Experimental Biology, via EurekAlert!, a service of AAAS. ]]> Prince http://www.ironmagazineforums.com/blogs/prince/111-over-counter-pain-killers-increase-muscle-mass.html New Diet Calculations http://www.ironmagazineforums.com/blogs/danzik17/109-new-diet-calculations.html Mon, 31 Mar 2008 03:05:26 GMT Time for a diet switchup since I think my body was getting used to that calorie level. That and I'm a little tired of carb cycling, I'd like to go back to just doing a good old standard diet for a few months. I'm including everything here, even the calculations I used to figure stuff out.

The goal is still to cut since I freaking want that low BF level, and I may have not been eating enough on my previous diet to allow it to happen.

BMR = 66 + ( 6.23 * weight in pounds ) + ( 12.7 * height in inches ) - ( 6.8 * age in year )

BMR = 66 + (6.23 * 166) + (12.7 * 69) - (6.8 * 22)

BMR = 1826.88

Moderately active (workout 3x per week) = 1.55 multiplier

1826.88 * 1.55 = 2831.664 Total Calories for Maintenance

Target Calories for Cut = 2600 (for now)

166 * 1.5 = 249g protein

2600 * 0.25 = 72.22 fat

Remaining Cals: 238.5g carbs

For the record, the calories on my previous cut were averaging around 1900 per day. Yea, I think I may have been undereating here. ]]> danzik17 http://www.ironmagazineforums.com/blogs/danzik17/109-new-diet-calculations.html Day 1 http://www.ironmagazineforums.com/blogs/newmentality/108-day-1.html Thu, 27 Mar 2008 06:26:30 GMT Day 1 This is the first day of my new meal plan. I will post my meals and my workout in detail for criticism. I am following this (http://www.ironmagazineforums.com/diet-nutrition/6620-male-cutting-plan-meals.html) meal plan here (the first one). I will log exactly what I eat on a daily... Day 1
This is the first day of my new meal plan. I will post my meals and my workout in detail for criticism.

I am following this meal plan here (the first one). I will log exactly what I eat on a daily basis.

Meal 1
8:00am
1 egg, 5 egg whites fried using a spray of pam. Seasoned with pepper.
1 4oz patty extra lean ground beef grilled on the BBQ. Seasoned with garlic and pepper.
1/2 cup oatmeal using a package of Quaker instant maple brown sugar topped up with organic quick oats.
1 litre water.

comments: This was a huge meal for me. I barely managed to finish the eggs and beef and only ate half of the oatmeal. I am using up the packages before using the quick oats only.

Meal 2
10:45am (preworkout)
5 strawberries, 2 scoops protein powder, 4 tblsp whipping cream (33%), blended with ice and water.
500 mL water.

comments: Obviously all protein powder was not created equal. If you want the specs on this let me know and I'll list them.

Meal 3
1:45pm
8oz chicken grilled, seasoned with paprika, pepper, italian seasoning.
1/2 cup lettuce, 1/2 cup red peppers, 1/2 cup mushrooms. 1 tbsp italian dressing.
1 litre water.

comments: Regular italian dressing, will get fat free.

Meal 4
5:10pm
4oz chicken, 4oz beef prepared the same way as before.
1 grany smith apple.
500 mL water

Meal 5
8:00pm
10oz stir fry beef, 1/2 cup red pepper, 1/2 cup carrots, 1/2 cup red onion, 1/2 cup broccoli. 1 tbsp teriyaki sauce.
500 mL water

comments: I made a stir fry using Pam cooking spray. The teriyaki sauce has a very high sodium content. I need to find an alternative. Suggestions?

Meal 6
6 strawberries, 4 tbsp whipping cream, 2 scoops protein powder, water, ice.
500 mL water.

Workout Routine

I am trying to work out with my wife as my workout partner. We have both just come off of a decent amount of time with a personal trainer (2-3 months). I am working on the routine still.

Split: push/pull/legs
4 days a week

Today I did the following:
warm up: 5 min treadmill - brisk walk

chest:
flat db press
10 @ 20lbs
10 @ 25lbs
10 @ 30lbs
10 @ 30lbs

incline bench
10 @ 65
8 @ 85
8 @ 85

seated cable press
10 @ 35/side
10 @ 35/side
10 @ 35/side

triceps
standing cable tricep extensions
10 @ 40
10 @ 60
10 @ 60

extension
10 @ 70
10 @ 70
10 @ 70

pushdown
10 @ 60
10 @ 60
11 @ 60

shoulders
DB front raise
10 @ 12.5
10 @ 12.5
10 @ 12.5

seated rear lateral raises
10 @ 12.5
10 @ 12.5
10 @ 12.5

That's it for now ]]> NewMentality http://www.ironmagazineforums.com/blogs/newmentality/108-day-1.html old guys http://www.ironmagazineforums.com/blogs/ancientone/107-old-guys.html Wed, 26 Mar 2008 18:48:30 GMT Last November at the age of 69 years and 8 months, the center head of my triceps popped off of the bone while bench pressing 355 lbs during a routine bench workout. I had received warning signals in the form of soreness around the elbow joint but ignored them. The moral to this is that no... Last November at the age of 69 years and 8 months, the center head of my triceps popped off of the bone while bench pressing 355 lbs during a routine bench workout. I had received warning signals in the form of soreness around the elbow joint but ignored them.
The moral to this is that no matter how old you are you can still be strong and make progress, but need to be more alert than ever to those sublte messges from your body that something is wrong. Keep lifting. Keep getting stronger. But lift smart.
I'm still rehabilitating the repaired triceps and am geting stronger. It will be a long road back to where I was, but I'm back on the weights and getting stronger each day - but now I pay attention. ]]> ancientone http://www.ironmagazineforums.com/blogs/ancientone/107-old-guys.html Supplement Claims Authorized by the FDA http://www.ironmagazineforums.com/blogs/prince/105-supplement-claims-authorized-fda.html Tue, 25 Mar 2008 04:11:18 GMT *Supplement Claims that can be made per the FDA* By Daniel Gastelu Yes, claims for foods and dietary supplements are FDA (Food and Drug Administration) authorized and regulated, contrary to what the media would have you think. From the start dietary supplements were regulated as foods by the FDA.... Supplement Claims that can be made per the FDA
By Daniel Gastelu

Yes, claims for foods and dietary supplements are FDA (Food and Drug Administration) authorized and regulated, contrary to what the media would have you think. From the start dietary supplements were regulated as foods by the FDA. Then in 1994 the Dietary Supplement Health and Education Act was passed by Congress.

This act, referred to as DSHEA (D'Shea), kept dietary supplements regulated as foods, but created a subcategory within the food regulations that consider certain differences in the ingredients that can be used in dietary supplements, more then in conventional foods, and labeling; Supplement Facts versus Nutrition Facts ingredient panels.

The DSHEA and previous food laws permit the use of certain types of claims about how the ingredients affect the structure and function of the body, and in some cases, how the ingredients help prevent certain diseases.

I have been taking supplements for over 30 years, and making and selling supplements for 2 decades, and I find it borderline negligence the way people are lead in to thinking supplements are not legal. They are not only legal, they are backed by tens and thousands of scientific studies which report on the numerous health benefits dietary supplements have to offer.

Regarding bodybuilding and sports nutrition, the research is equally impressive, with scientific studies numbering in the few to several thousand.

This article is written to provide an overview of the claims that can be used on food and dietary supplements. Now reading through this regulatory stuff may be a bit grueling for some of readers, but no more grueling then a high intensity workout.

The claims for foods and dietary supplements that relate to how a product affects your body are generally divided into two categories:

1. Health claims and
2. Structure/function claims.


Health Claims: Foods And Supplements To Prevent Diseases

Health claims describe a relationship between a type of food, food ingredient, or dietary supplement ingredient, and reducing risk of a disease or health-related condition. Technically speaking, a "health claim" statement by definition has two essential components:

1. A substance (whether a food, food component, or dietary ingredient) and
2. A disease or health-related condition.

By contrast statements that address a role of a specific substance in maintaining normal healthy structures or functions of the body are considered to be structure/function claims. These types of claims are discussed in this article. The following information reviews some of the specific laws that govern health claims that appear on foods and dietary supplements.


NLEA And DSHEA Authorized Health Claims

The Nutrition Labeling and Education Act (NLEA) of 1990, the Dietary Supplement Act of 1992, and the Dietary Supplement Health and Education Act of 1994 (DSHEA), provide for health claims used on labels that characterize a relationship between a food, a food component, dietary ingredient, or dietary supplement and risk of a disease (for example, "diets high in calcium may reduce the risk of osteoporosis").

FDA authorizes these types of health claims based on an extensive review of the scientific literature. Yes, FDA not only regulates dietary supplements, FDA authorizes how some dietary supplements even prevent diseases.

* Calcium intake and the reduction of osteoporosis.
* Low Sodium intake and the reduction of hypertension.
* Low fat intake and reduction in cancer (fish & game meats: extra lean)
* Low saturated fat and cholesterol intake and the reduction of coronary hearth disease.
* Intake of fiber containing grain products, fruits and vegetables and the reduction of cancer.
* Intake of fruits and vegetables that contain fiber and the reduction of coronary heart disease.
* Intake of fruits and vegetables and the reduction of cancer.
* Intake of folate (folic acid) and the reduction in neural tube birth defects.
* Intake of dietary sugar free product, sweetened with sugar alcohols and the reduction of dental caries. (Sugar alcohols include: be xylitol, sorbitol, mannitol, maltitol, isomalt, lactitol, hydrogenated starch hydrolysates, hydrogenated glucose syrups, erythritol, or a combination.)
* Intake of soluble fiber ( -glucan soluble fiber) from certain foods and reduction of coronary heart disease. Include either (1) one or more eligible sources of whole oats, containing at least 0.75 g whole oat soluble fiber per RA; or (2) psyllium seed husk containing at least 1.7 g of psyllium husk soluble fiber per RA; or (3) Oatrim (BETATRIM)).
* Intake of soy protein and reduction of coronary hearth disease.
* Intake of plant sterols and plant stanol esters and reduction of coronary heart disease.

It is interesting to see how the government is finally recognizing what fitness minded people have know all along, that eating a healthy diet can reduce your risk of many diseases including deadly ones like cancer and heart diseases. While this is short list, it is slowly growing as companies submit more data to the FDA to review. Current submissions under review include foods and dietary supplements that can reduce the risk or diseases like diabetes and osteoarthritis.

From a real-life perspective, there is a big take home lesson when it comes to nutrition, or the lack there of, when people blindly following fad diets, like the low carb diet craze. You notice from the above that many carbohydrate containing foods actually contain healthy substances to help you reduce your risk of diseases.

So this means that fruits, vegetables, fiber containing foods and supplements, and whole grain foods (from the list that follows), are vital to your health. Athletic people need carbs to be healthy and energetic. So, please don't get caught up in the gimmicky diet fads. You know the healthy way to loss body fat, and if you don't I'll be writing an article about it for you, due out in January 2005 - The Natural Thin Diet. Now back to health claims.


Health Claims Based On Authoritative Statements

The Food and Drug Administration Modernization Act of 1997 (FDAMA) provides another way for the use of a health claim on foods to be authorized. FDAMA allows certain health claims to be made as a result of a successful notification to FDA of a health claim based on an "authoritative statement" from a scientific body of the U.S. Government or the National Academy of Sciences.

For example, the National Academy of Sciences published a scientific review book called "Diet and Health". In this book, based on the group of expert's evaluation, they mention again and again how eating certain foods, or eliminating certain foods/substance from the diet results in the reduction of diseases. A person or company just has to find these statements, and send them in to the FDA for their review. Within months, a health claim can be approved.

One problem I see is that there are not enough companies doing this. The other problem is that these types of claims are currently only permitted for conventional foods, not dietary supplements. The FDA is supposed to be working on a separate program for dietary supplement health claims based on authoritative statements, but has not finalized it yet. Examples of health claims based on authoritative statements include:

Summary of Health Claims Based on Authoritative Statements

1. Intake of whole grain foods and reduction of heart disease and certain cancers. (I guess the health food people were right about this one. I was lucky to have started purchasing my sports supplements in health food stores back in 1969, because I also got turned on to health foods. I hope you get turned on to health foods to. They are a little more expensive then typical grocery store foods, but healthier.

If you are not already doing so, start eating some health foods. As an aside, when I give lectures to groups of people, in particular fitness trainers, I am amazed how most of these fitness people are still not eating a healthy diet, and most of them have not been to a health food store. Do your body some good and start eating health foods.)

2. Intake of potassium foods and reduction of high blood pressure and stroke. Foods must be a good source of potassium, low sodium, low total fat, low saturated fat, and low cholesterol.

3. Choline was given nutrient status by the FDA. Choline functions as a precursor for acetylcholine, phospholipids and the methyl donor betaine. The primary criterion used to estimate the Adequate Intake (AI) for choline is the prevention of liver damage as assessed by measuring serum alanine aminotransferase levels. The AI for adults is 550 mg/day of choline for men and 425 mg/day for women. Choline has many functions in the body, including in the nervous system and in fatty acid metabolism.


Qualified Health Claims

This is a relatively new category of health claims, which resulted from the efforts of a group of health advocates. This group of people believed that the initial system of health claims that the FDA used, was too much like the drug approval process, and was prohibiting using the findings of new, emerging nutrition research that could benefit the consumer. After all we are talking about pasta not Prozac.

This group wanted an additional category of health claims, and actually spent a ton of money suing the FDA in federal court, and eventually won. The court ruled that the FDA must develop a new system of health claim approvals that will approve health claims based on emerging research; keep in mind that this did not replace the previous categories, just added to them.

As a condition of this use, however, the claims must be followed by a disclaimer that lets consumers know the research is supportive and not conclusive. You see, in the world of science, one or two studies does not make a finding conclusive; putting common sense aside, of course, when dealing with the government. Both conventional foods and dietary supplements may use qualified health claims.

Summary of Qualified Health Claims

* Qualified Claims About Cancer Risk
o Selenium and reduction/prevention of certain cancers.
o Antioxidant vitamins (C& E) and reduction/prevention of certain cancers.

* Qualified Claims About Cardiovascular Disease Risk
o Eating nuts and reduction of heart disease.
o Eating walnuts reduction of heart disease.
o Omega-3 fatty acids consumption and reduction of coronary heart disease.
o B vitamins intake and reduction of vascular disease.

* Qualified Claims About Cognitive Function
o Phosphatidylserine consumption and reduction in cognitive dysfunction and dementia.

* Qualified Claims About Neural Tube Birth Defects
o 0.8 mg folic acid supplements consumption and reduction in neural tube birth defects.


Structure/Function Claims: Foods And Supplements To Benefit The Function And Structure Of Your Body

Now these are the claims most of you encounter when purchasing your sports nutrition products and other dietary supplements. "Increase muscle", "Stimulate energy" and "Support Testosterone Production" for example. Structure/function claims have historically appeared on the labels of conventional foods and dietary supplements as well as drugs. However, DSHEA established some special procedures for the use of such claims on dietary supplement labels.

Structure/function claims describe the role of a nutrient or dietary ingredient intended to affect normal structure or function in humans, for example, "calcium builds strong bones." In addition, they may characterize the means by which a nutrient or dietary ingredient acts to maintain such structure or function, for example, "fiber maintains bowel regularity," or "antioxidants maintain cell integrity," or they may describe general well-being from consumption of a nutrient or dietary ingredient.

The dietary supplement manufacturer is responsible for ensuring the accuracy and truthfulness of these claims; they are not pre-approved by FDA like health claims, but must be truthful and not misleading. If a dietary supplement label includes such a claim, it must state in a "disclaimer" that FDA has not evaluated the claim. The disclaimer must also state that the dietary supplement product is not intended to "diagnose, treat, cure or prevent any disease," because only a drug can legally make such a claim.

In comparison a health claim states how a food or dietary supplement or ingredient may reduce the risk of a disease, not treat it. So, food or dietary supplement on the market that claims it can be used to treat a disease is considered an unapproved drug by the FDA. Please note however, the research is filled with thousands of scientific studies about how foods and dietary supplements can help treat diseases. Botanicals for example are used as medicines throughout the world.

The department of Health and Human Services, which FDA is part of, recently released a report about how SAMe is safe and effective for treating depression, osteoarthritis, and certain liver diseases. The National Institutes of Health, Arthritis Foundation, Harvard University and other experts agree that glucosamine and chondroitin sulfate, based on the hundreds of medical studies, are effective in treating osteoarthritis, and also helps promote healing.

In other countries SAMe, glucosamine, chondroitin sulfate and many other ingredients found in foods and dietary supplements are used to successfully treat a variety of diseases. The FDA is currently in the process of approving a new Health Claim which will permit stating that glucosamine and chondroitin sulfate may help reduce the risk of osteoarthritis, reduce joint narrowing, etc.

The moral to this situation is that unless FDA has approved something as a drug to treat a disease, legally supplement and food companies cannot make the claim. Obviously though, millions of people have made the connection themselves from reading books and articles, and are using dietary supplements to treat their diseases.

If you are one of them, I encourage you to do so under the supervision of your doctor or other health professional. Even though they might not be an expert in complementary medicine, they can certainly monitor your progress, just in case your health takes a turn for the worse.

Another aside, saw palmetto extract is used as a drug to treat BPH (benign prostatic hypertrophy or hyperplasia), enlarged prostate. The research is clear on this. Even experts in the USA agree it works. However, the prostate can also enlarge from cancer. So, this underscores the importance of working with your doctor when you chose to self prescribe complementary medicine for disorders that can have serious outcomes.

According to the regulations manufacturers of dietary supplements that make structure/function claims on labels or in labeling (such as brochures and advertising) must submit a notification to FDA no later than 30 days after marketing the dietary supplement that includes the text of the structure/function claim. Make the submission after the product is being sold? Yes, this is the way the FDA regulates OTC drugs as well.

If you or I were going to market our own brand of aspirin, for example, we would go and have it made by a contract manufacturer (licensed by FDA). Then after we started selling it, we need to send in the label to FDA. After the fact, the FDA makes its review to determine if there are any issues with the product labeling. In the case of dietary supplements, the FDA will review the dietary supplement claims only from the point of view if a drug claim is being made.

They do not evaluate if the claim is supported by studies. If they think a drug claim is being made, like saw palmetto helps reduce the size of the prostate (which implies treating BPH), then the FDA sends the manufacturer a warning letter to change the claim.

More recently, the FDA has been challenging some companies directly to see if they have the scientific studies to support the claims on their labels. This type of information exchange may end up with the manufacturer being able to support their claim, or if not, having to change the claim.

Dietary supplements may also have claims on their labels that describe a benefit related to a nutrient deficiency disease (like vitamin C and scurvy), as long as the statement also tells how widespread such a disease is in the United States.

Examples of Typical Structure/Function Claims Found On Dietary Supplement Labels

* Promotes muscle growth.
* Stimulates mental and physical energy.
* Maintains anabolic hormone production.
* Carnitine increases fatty acid metabolism.
* Scientific studies have shown that regular consumption of carotenes helps maintain a strong, healthy immune system.
* Phyto-chemicals are a key to good health.
* Good for antioxidant and cellular health.
* Research shows that antioxidants help fight free radical damage caused by environmental things and other toxic insults.
* CoQ10 is a nutrient that supports heart function and promotes energy production in cells.
* Alpha-lipoic acid helps maintain the function of the cardiovascular system and acts as a protective antioxidant.
* Supports healthy heart function as the body ages.
* Helps support cardiovascular function and a healthy circulation system.
* Helps the walls of arteries, capillaries and veins stay flexible and strong.
* Nutritionally supports healthy vein function.
* Aids digestion naturally.
* Nutritionally supports normal digestive processes.
* Acidophilus organisms help maintain a healthy digestive tract.
* Nutritionally supports normal energy production processes.
* Supports endurance and stamina.
* Promotes energy and mental clarity.
* Helps maintain physical performance.
* Supports normal joint function and lubrication.
* Promotes healthy joints and cartilage.
* Nutritional formula for optimal bone formation.
* Vitamin D is necessary for healthy teeth and bones and enhances calcium absorption.
* For strong bones and teeth.
* Nutritional support for connective tissue.
* Promotes relaxation.
* Supports normal memory function and reduces absentmindedness.
* Positive mood enhancer.
* Nutritional support for mental function.
* Nourishment for your nervous system.
* Shown to have relaxing effects and sleep-promoting activities.
* Supports natural sleep, normal sleep patterns.
* Ginkgo supplements benefit memory, mental clarity and alertness.
* Naturally relaxing dietary supplements.
* Promotes a calm, healthy attitude.
* Nutritionally supports feelings of well being.
* Bilberry has been proven to support healthy eye function and help enhance night vision.
* Enhances visual health.
* Supports healthy vision function.
* Vitamin A is necessary for new cell growth and healthy tissues and is essential for vision in dim light.
* Supports healthy liver function.
* Traditional herb for kidney function.
* Helps promote urinary tract health.
* Nutritional support to help maintain a healthy prostate.
* Nutritional support for the male reproductive system.
* Herbal support for women.
* Required for reproductive function.


Scientific Substantiation

One of the primary requirements for making claims on dietary supplement labels, or submissions to the FDA for approval of new health claims is that the claims must be substantiated by significant scientific agreement and evidence. In the case of dietary supplements, the companies making claims of nutritional support must maintain substantiation files at their place of business. However, at this point in time none of the legislation sets out a specific definition of what exactly constitutes adequate substantiation.

The kind and amount of substantiation needed to support a claim will depend upon the statement(s) being made. For example, when making a statement about how a vitamin or a mineral is related to a classic nutrient deficiency disease, these types of conditions are clearly established and well known and are considered textbook knowledge. On the other hand, some structure/function claims require well controlled clinical studies as evidence to support a claim. The "gold standard" of scientific studies is those studies that are published in peer-reviewed scientific journals that have high credibility.

In the arena of scientific research, having your study submitted to a journal for publication, which is reviewed by other scientists, is considered the preferred process to verify that the research results are well founded. This level of peer review scrutiny is required because no researcher is perfect, and complex issues when conducting scientific studies can sometimes be overlooked.

Therefore, peer-reviewed journal articles are considered the highest standard of credible scientific research. However, other types of studies that are not reported in peer-reviewed journals are considered valid evidence in support of a structure/function claim, in addition to the studies in peer-reviewed journal. In this way the total body of knowledge is looked at when determining whether or not a structure/function claim is considered to be truthful and not misleading.

In Vitro Studies

Scientific research can include a wide range of activities. For example, it can include research called in vitro. These in vitro studies are usually conducted in test tubes outside of living organisms. In vitro studies are useful when scientists are trying to figure out specific aspects of the function or biochemistry of a particular compound. Researchers use in vitro studies to help sort out details that are observed in living systems. However, in vitro studies on their own usually are not adequate to support a claim.

Ex Vivo Studies

Another type of study is called ex vivo. These studies use parts of animals or humans experimentally outside the body, and subject to various tests. For example, a piece of vein can be taken out of the leg of a patient, and studied in a Petrie dish or test tube for effects of different types of nutrients or other substances on its structure. Ex vivo tests commonly use living cells, to measure the effects of a drug or dietary supplement ingredient. Ex vivo studies on there own usually are not adequate to support a claim.

In Vivo Studies

In vivo studies are conducted in living systems. These include experimental studies using animals, and experimental studies on humans, usually called clinical studies. The use of animal studies is beneficial in many instances, for example, when the toxicity of the substance is being tested is unknown. However, animal studies on their own are usually not adequate to support a claim.

Well conducted clinical studies must exist to verify the effects of a dietary supplement in the human body. This is the standard of scientific approach that has emerged during the 20th Century, which has been the driving force behind modern medicine. However at the close of the 20th Century, with an estimated 40% of the adult population seeking some sort of alternative medicine, it is obvious that a combination of scientific medicine and alternative medical treatments is sometimes needed.

I point out in my lectures that just because scientific studies have not been conducted yet, does not mean that a dietary supplement ingredient should automatically be judged ineffective. Some ingredients have a history of use which demonstrates their effectiveness. For example it is well known what effects you can expect from drinking a glass or two of prune juice. But, there are few well controlled clinical studies to verify laxative effects.

Being a scientist during the past 20 years in the dietary supplement and sports nutrition industry, I adhere to the highest standards of scientific evidence, that is, the existence of human studies, when creating products However, there are some instances, in particular with herbal products, where legitimate traditional uses are also recognized as adequate evidence.

I also agree that basing product creation on biochemistry, anatomy and physiology principles is sometimes a viable approach, in the absence of good clinical human studies. However, in light of this allowance, I do try to draw the line on the conservative side of safety and efficacy, because I would rather err on the side of safety then stretch weak evidence to create a situation that may not be in your best interest.

In my experience the structure/function claims are very applicable to sports nutrition products. After all, athletes want to improve the structure and function of their body. Protein for muscle growth and recover; creatine for increasing muscle fiber size, strength and stamina; carnitine for improving fatty acid utilization and endurance; CLA for increasing fat loss; and so on. As the field of sports nutrition progresses, so does the research about how nutrients effect the body, which leads to more substantiation that something works, like whey protein isolate and creatine, and to the introduction of new sports nutrition products.


The Federal Trade Commission's Role In Regulating Dietary Supplement Claims

Yes, more regulations! In addition to the FDA's involvement regulating dietary supplement products, the Federal Trade Commission (FTC) plays a role. Concerning dietary supplements, the FDA's responsibility is for the regulation of claims on product labeling, which includes packaging, inserts, and other promotional materials distributed at the product point of sale.

The FTC, on the other hand, has the primary responsibility for regulating claims in advertising. Recently, the FTC published specific advertising guidelines for the marketing of dietary supplement products, in response to all of the new claims that the Dietary Supplement Health and Education Act made possible. To help dietary supplement manufacturers make truthful and not misleading claims, the FTC published new guidelines in 1998.

The FTC guidelines point out that as a general rule; well-controlled human clinical studies are the most reliable form of evidence to support a claim. However, note that the FTC considers FDA approved claims, like approved health claims, substantiation in themselves.

To underscore this point about what is good substantiation, I would like to share with you a glimpse into a landmark court proceeding concerning a matter between the FTC and a dietary supplement company. The company was marketing a dietary supplement that contained a type of calcium, and the FTC challenged some of the claims being made in the advertising materials for this product.

In this case the company was marketing a certain type of calcium, supplied in the form of a chemical compound called hydroxyapatite. The FTC challenged several advertising claims made about the product and its effects on the body. This was an interesting case, because most companies usually settle with the FTC on advertising issues, before going to court. In this case, the company thought its claims well substantiated.

The FTC hired scientific experts on calcium, and the marketer of the calcium product hired their experts as well. Many scientific studies, articles, editorials and abstracts were offered as evidence in support of advertising claims. After the experts reviewed over 100 scientific studies, and other supportive materials, the judge ruled that only well-designed clinical studies would be considered as evidence.

The other scientific studies, review articles and abstracts were considered substantiation when considered in addition to the findings of well-controlled clinical studies. All articles in magazines, chapters in books, and other secondary literature were not accepted as qualified evidence at all.

After a very lengthy and expensive court proceeding, the court rendered the following decisions on the several advertising claims:

1. Builds bone or increases bone thickness. (Substantiated)
2. Restores lost bone. (Not Substantiated) (But note that recent studies support this)
3. Halts or prevents bone loss or bone thinning. (Substantiated)
4. Restores bone strength. (Not Substantiated) (But note that recent studies support this)
5. Halts, prevents or treats osteoporosis. (Substantiated)
6. Reduces or eliminates pain associated with bone ailments. (Not Substantiated) (But note that recent studies support this)
7. Is superior to and is more effective than other forms of calcium in the prevention or treatment of bone ailment. (Not Substantiated) (Note, still not proven better then other forms of calcium)
8. It is more bioavailable, more absorbable and more effectively utilized by the body than other forms of calcium. (Not Substantiated)

The outcome of this case sends a message to marketers of dietary supplements, that they better make sure they are making advertising claims based on scientific fact, not guesses. It is interesting to realize, that during and after this case, the company was never restricted from selling the calcium supplement, having to just stop making the unsubstantiated advertising claims.

It is also interesting to note, that after the fact, there is now good scientific evidence to support the claims that taking calcium supplements can restore lost bone in many cases and restore bone strength. In the world of government regulated products, look-and-see proof is not considered scientific evidence, nor is common sense.


Conclusion

In summary, dietary supplements and foods are indeed regulated by the FDA. There are tens and thousands of scientific studies that prove dietary supplements are safe and effective for growth, health and athletic performance. The National Institutes of Health even has an Office of Dietary Supplements, which funds research studies measuring the numerous benefits dietary supplements have to offer.

From my vast experience in the academic, scientific research and dietary supplement industries, including sports nutrition products, everybody - man & women, young and old should be taking dietary supplements every day as part of their healthy diet. Why, because in doing so you will live a longer, happier, and more productive life. ]]> Prince http://www.ironmagazineforums.com/blogs/prince/105-supplement-claims-authorized-fda.html 15-3-08 http://www.ironmagazineforums.com/blogs/oneovercabin/103-15-3-08.html Sat, 15 Mar 2008 17:14:25 GMT Back at home and it's really cold out, so running was really a shock today. I want to go for a swim later and do 2-3k.

Ran a 6k but totally burned the first half of it and after that I was dead. I have to get used to the cold as I felt some muscle tightness near the end to which I'm not accustomed. ]]> oneovercabin http://www.ironmagazineforums.com/blogs/oneovercabin/103-15-3-08.html <![CDATA[Bells'll be ringing]]> http://www.ironmagazineforums.com/blogs/zihyer/102-bells-ll-ringing.html Fri, 14 Mar 2008 04:31:00 GMT A couple weeks ago i graduated to the 110lb dumbells on the flat bench press but after the 2nd set of 5-6 reps, they felt so good, i did a third set of 5 reps with the 115s. Well, something strange happened then. The next week i could barely get the 110s up. This monday was the next week after... A couple weeks ago i graduated to the 110lb dumbells on the flat bench press but after the 2nd set of 5-6 reps, they felt so good, i did a third set of 5 reps with the 115s. Well, something strange happened then. The next week i could barely get the 110s up. This monday was the next week after the weak week :thinking:, and i i backed off to 90s just to do high-reps and get solid on those again. I'm thinking maybe it was an issue of not carbing up adequately the night before. This monday i'm going to shoot for the 110s again and see how it goes. We'll see....:p ]]> zihyer http://www.ironmagazineforums.com/blogs/zihyer/102-bells-ll-ringing.html