Archive for the ‘Supplements’ Category

Chocolate Milk and Your Best Body Ever!

Ok, so you know how Roy and I are always harping on you guys to get in more protein, especially post workout as a protein/carb drink for full protein synthesis and glycogen replenishment?

Well check this out. Because your body has a certain time frame after a workout to get these nutrients into the system for optimal recovery, you need to drink your protein/carb, not eat it!

That’s why you don’t see Roy walking around snacking on a chicken breast after a workout, you see him drinking a protein shake (I think he uses the SNAC brand product, Proglycosyn, which is a great product. You’ll have to ask Roy directly if you want to try it…).

So if you want the next best thing, check out this article that Bill sent me:

http://www.health.am/ab/more/chocolate-milk-is-a-natural-for-post-exercise-recovery/

By the way, if you haven’t heard already, the cat’s out of the bag! We’ve officially announced our 21-Day Rapid Fat Loss program, and we’ve already sold out of our 6pm time slot! (maybe I could fit one or two more in…).

We still have a few 9am and 7pm spots available in Foster City, and 6am in Mountain View, so call me right away at 650-771-5149 if you want in on it. This offer isn’t for people who like to “think about it” or who’d like to put it off for another year. This is for people who want to get lean and toned NOW!

And for $97, what have you got to lose…except for inches off your waist! ; )

Eating Frequency For Fat Loss

Here’s a cool post by our go-to registered dietician, Jayson Hunter. Enjoy!

Q: I’ve heard that eating more frequently will increase my metabolism and help me lose weight? Is this true and how does this happen? I thought you had to eat less to lose weight.

A: You’ve probably heard this advice from many different places: personal trainers at your gym, online weight-loss websites, and popular diet books. Even though it has some merit, it may not be entirely correct, especially if your physical activity levels are low or non-existent.

The suggestion to increase your eating frequency, meaning going from eating three square meals a day to six smaller meals and snacks, stems from both research and anecdotal findings. Some of the benefits attributed to eating more often include reducing hunger and caloric intake, boosting your metabolic rate, and controlling hormones that increase your desire for food. For some people this is true, for others, not so much.

In the research world, scientists have shown certain benefits from eating more often compared to less:

• By eating the same amount of calories in several meals spread throughout the day there’s a suppression of free fatty acid release from adipose tissue, which enhances your ability to use glucose (from carbohydrate foods) as fuel
• The amount of insulin secreted from your pancreas to help you use the nutrients you’re eating is reduced, so there is less potential for those nutrients to be stored in fat cells. Instead, the insulin that is released sends those calories to your needy muscle cells where they’re used to provide energy for daily movement
• Your stomach is stretched less with smaller meals, which slows the rate at which food is delivered to your intestine, and in turn, your blood stream. This creates a consistent flow of energy to your body rather than one fast, large dump of nutrients
• Blood total and LDL-cholesterol levels in your body are decreased due to less cholesterol synthesis and increased cholesterol removal

Despite these findings, reviews of all the scientific investigations looking at the effect of increased eating on weight loss have not shown that eating more often reduces body weight. The recent review by Palmer and colleagues in 2009, and the ones by Bellisle and colleagues in 1997 both found this same result; eating more often does not seem to decrease body weight in every person. Explanations for this finding includes the fact that the energy density of our food has increased over the years, even though we’re evolutionarily meant to be “grazers”. Even with lower calories, eating more frequently does not help decrease the numbers on the scale by itself.

For body composition, some observations of people that eat more rather than less show that their body carries less fat. However, research investigations have not shown that just going from eating less to eating more magically lowers body fat. Those people that eat more may simply burn more calories naturally during the day, or expend more calories in movement. Then there are those people that never gain fat no matter how hard they try (not the norm nowadays though).

However, there are clear benefits to eating more often:

• You stave off hunger before it sets in and pushes you to overeat
• You give yourself more energy to exercise harder
• You prevent swings in your blood sugar levels which can make you cranky, unhappy and lethargic

As far as increasing your metabolism, eating more often can potentially increase the amount of calories you burn in a day, by a mechanism known as the “Thermic Effect of Feeding”. However, this effect is relatively small and can be made easily obsolete with poor food choices and excess caloric intake.

It is true though that when you eat more often rather than less, you’re more likely to meet your exercise goals instead of not having the energy to even begin to do anything. Then, when you exercise more, especially a combination of weight training and cardio, you can increase your muscle mass and lower your body fat, which makes your body look tighter and fit better in clothing. And who doesn’t want that?

However, eating more often doesn’t work for everyone: If you’re not exercising, eating more will definitely cause fat gain – those calories have no where else to go! And, when you eat more you still have to make good food choices and balance your intake of protein, carbohydrates and fat; eating more chocolate and soda will not help your metabolism at all. Considering that most “snack” foods are based off sugar and starchy carbohydrates (crackers, granola bars, etc), it’s really easy to over-consume carbs and miss out on important proteins and fats.

Bottom line: Eating more can help meet your body composition and weight goals if you’re selecting your nutrients wisely and using them to help you exercise consistently.

Click here to see 7 powerful nutrients that boost your metabolism

Resources:
Palmer MA, Capra S, & Baines SK. Association between eating frequency, weight, and health. Review
Nutr Rev. 2009 Jul;67(7):379-90

Bellisle F, McDevitt R, Prentice A. Meal frequency and energy balance. Brit J Nutrition. 1997;77(Suppl 1):S57–S70

Jenkins D, Wolever T, Vuksan V, et al. Nibbling versus gorging: metabolic advantages of increased meal frequency. N Engl J Med. 1989;321:929–934

Frequent Eating Associated with Lower Lipid Concentrations. JWatch General. 2002: 3-3
Farshchi HR, Taylor MA, Macdonald IA. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. American Journal of Clinical Nutrition. 2005;81:16-24

Ruidavets JB, Bongard V, Bataille V, et al. Eating frequency and body fatness in middle-aged men International Journal of Obesity. 2002; 26: 1476-1483

5 Quick Tips on Supplements

1. If you’re trying to lose weight on a caloric deficit, then by default you are also on a nutrient deficit. So you need to be taking multi-vitamins daily. Period.
2. After weight training or intense exercise you lose 20% or more of your results by NOT drinking a carb/protein recovery shake. I know I’ve noticed a big difference with my own training when I’m not hitting a recovery shake after workouts…but don’t take my word for it. There’s info all over the net, and in many current scientific journals that back this statement. Please research it. You’ll be doing yourself a favor.
3. Don’t go more than 3 and 1/2 hours without eating. Your blood sugar levels destabilize, your metabolism decreases, and you’re energy level falls. Especially if you’re trying to lose fat, you need to consistently eat small portions throughout the day. If you’re pressed for time, rather than hit a drive-thru or share in on the Krispy Cremes at work, eat a nutrient-dense meal replacement bar or shake.
4. Everyone knows Omega-3 supplements are a must for total body health. This EFA improves everything from heart health, joints, and even brain function. But did you know that flaxseed oil easily turns rancid, even when refrigerated? You could be giving yourself a toxic free-radical dose every time you slurp down a spoonful. And regular fish oils…I don’t know about you, but I don’t like having the “fish burps” all day long. Try krill. Not only will you not get the “fish burps”, but krill is has 47 times the antioxidant power of fish oil supplements!
5. When purchasing supplements, don’t go with a product that has a list of ingredients 20 miles long. Also, don’t go with the cheap, low-quality stuff. Your body deserves the best. The cleaner and purer the better.

*SPECIAL ANNOUNCEMENT

We are please to announce that Fit For Life Solutions now offers Prograde supplements. Prograde offers a select line of supplement products to help you achieve your fitness goals and peak performance in your workouts.

visit: www.fitforlifesolutions.getprograde.com

I personally use these products and think they are some of the best on the market. I’ve also contacted the founders of the company, Ryan and Jim, on more than one occasion and know from personal experience they are trustworthy people with a rock-solid reputation in the personal training industry. They’ve even given me a video tour of their labs in Florida so I could see for myself their strict quality control practices.

I’m a firm believer that natural, whole foods should make up the bulk of your diet. I also believe that for people living an active lifestyle, and who work out regularly need to supplement their diet with a multi-vitamin, omega-3’s and quick-to-digest, liquid protein supplement for enhanced recovery, muscle growth, fat-burning, and to strengthen the immune system.

*SPECIAL NOTE FOR BOOTCAMPERS

For maximum health support during your bootcamp, go to:

www.fitforlifesolutions.getprograde.com

and click on the “Combo Packs” link. Order the “Platinum Package” and save $40. This package will optimize your fat burning and muscle recovery for the 4-week bootcamp and is recommended specifically for your program.

Your Trainer for Life,
Forrest Folen