Home → Aggressive Strength Magazine → Issue 173 11-2-09

Aggressive Strength Magazine

Fat Burning Supplements Making You Fatter? Adrenaline Resistance, Long-Term Fat-Loss & Health

By Mike Mahler

Reliable diet and exercise information is more accessible than ever before yet every year, Americans continue getting fatter. According to David Kessler, author of The End of Overeating: Taking Control of the Insatiable Appetite, food manufactures purposely make food their foods irresistible by combining sugar, salt, fat and a pixie dust of chemicals to create an addictive response in the consumer. Thus the more of their garbage you eat, the more you desire and predictably, excess fat is the consequence. Unfortunately, highly processed foods do nothing positive for the brain and body, merely displacing the nutrition required to thrive. Without a wholesome, nutrition-based, source of energy to get through the day, many people--mistakenly--self-medicate with caffeine and other stimulants. Relying on artificial, external sources of stimulation is a poor choice which can lead to adrenaline resistance (and tandem insulin resistance) which can perpetuate weight gain and otherwise discourage good health.  Increasing the ante with supplemental fat-burners and thermogenics only worsens the situation. In the long run, fat-burners can potentially make you fatter by screwing up your physiology. Overusing such supplements can create (or aggravate already existing) adrenaline resistance, which in turn causes fat retention, muscle loss, and inflammation.

Most fat burning supplements on the market are stimulant-based, thus they work by increasing the neurotransmitter/hormones epinephrine and norepinephrine.  Norepinephrine and epinephrine are catecholamines, secreted by the adrenals, which trigger the "fight or flight" response (also known as an adrenaline rush) providing an energy and strength boost by way of the central nervous system for 2-15 minutes. When facing a legitimate stressor, i.e. an emergency, we rely on these hormones to overcome and persevere.  Epinephrine, also referred to as adrenaline, is what gets you out of the bed in the morning; it further gives you an edge every time you take on a challenge. Adrenaline gives us energy for intense workouts and, in the form of norepinephrine, for the mental demands of problem solving.

The problem, as usual, comes from too much of a good thing.  Most people in modern society have chronically jacked up adrenaline levels from day-to-day living, and taking stimulant-based fat burners only increases the load on their already overworked adrenal glands. What if you're on vacation? With no stress in sight?  Still, if you take a fat-burning supplement the recommended two to three times a day, you'll still be increasing your brain's perception of stress. While epinephrine works in the body, increasing oxygen and glucose levels while suppressing digestive and immune systems, norepinephrine works similarly, but adds a bonus psychoactive element. Thus every time you take a fat burning supplement (or drink a strong cup of coffee) the message to the brain is a consciousness of stress.

Chronically elevated adrenaline always results in adrenaline resistance, a condition wherein the various adrenaline receptors become desensitized.  In an adrenaline-sensitive system, adrenaline causes blood sugar to rise (to be burned for energy) while simultaneously releasing lipids into the blood stream (the fat-burning part) thus adrenaline can aid us in breaking down fat deposits for energy. Unfortunately, in an adrenaline-resistant system, since the receptors are dulled, the message is either delayed or worse, never gets through. Thus, the system stores--instead of burning--the available energy sources and, worse yet, tends to store the released lipids into already-existing stubborn fat depots, like hips and thighs in women and love handles and upper back fat in men. In addition to increasing depot fat stores, adrenaline resistance--allowed to run its course--ends with severe energy lows and general fatigue  Receptors worn out by chronic stimulation eventually shut down, leaving you lagging all day.  Any zeal you once had for life now vaporized like the Las Vegas job market. 

Unfortunately, the effects of adrenaline resistance don't stop at increased fat storage and decreased energy levels. Chronically elevated adrenaline brings inflammation: every secretion of adrenaline triggers a complement of the stress hormone, cortisol, a counter-response to the system's inflammatory response to adrenaline. Like adrenaline, cortisol--in the appropriate doses--is helpful.  The problem, again, is too much of a good thing--when cortisol levels are chronically elevated. In an optimal scenario, cortisol is released to reduce the inevitable inflammation (by way of suppressing the immune response) triggered by adrenaline, and everything is as it should be thus homeostasis ensues. The problem arises when cortisol is chronically released in response to an adrenaline-resistant system--resulting is a continual feedback loop of stress hormones. Worse, unlike adrenaline, cortisol doesn't release fatty acids for energy, but goes the quick and dirty route of muscle catabolism.  So you see, between the fatty acid storage and muscle catabolism, how adrenaline resistance (at least in the realm of optimal body composition) is truly a worst-case scenario.

Building--and retaining--muscle mass is critical to body leanness. If your goals include fat loss, you'll want to add muscle to improve your ratio of lean body mass to fat--and building muscle is virtually impossible in the face of adrenaline resistance.

We need sufficient testosterone and growth hormone to feel our best and thrive, but the excess cortisol (from the excess adrenaline) pulls the plug on muscle gains on one front by flat-lining production of the anabolic sex hormones. When your central nervous system is in continual survival mode, available energy is no longer delegated to anabolism (i.e. tissue growth and repair) but instead to survival mode (i.e. suppressing inflammation by suppressing the immune system.) Decreased sex hormone production is the kiss of death for muscle gains, fat loss, powerful immunity and a healthy zeal for life. You want to optimize your sex hormone levels and feel great? Here's the hitch: you must address adrenaline resistance.

When it comes to fat loss, instead of relying on ever-increasing adrenal stimulation (with ever-decreasing returns) focus on what realistically needs to happen to burn the fat off--keep it off. One often overlooked key to fat loss is liver health. The stronger and healthier the liver, the less stubborn fat deposits on the body, since the liver assists in clearing out excess fat-retaining estrogens.

Since toxins are stored in fat cells, the body will stubbornly retain fat in order not to release those stored toxins into the blood stream, since it could overwhelm the system--especially when organs are already stressed. Though you may think it hates you, your body may actually be holding on to that undesired fat to protect your organs.

Knowing this, it makes sense to eat a diet both clean and free of toxins. Consuming ample organic fruits and vegetables provides the liver antioxidants to counter the effects of toxins released from the fat cells. While the nutrition benefit per se of organic food over non-organic food is negligible at best, organic food has less surface toxins from sprays which ideally translates into a lower toxic load on the system, therefore less burden on the liver and finally, decreased stubborn body fat.

Nutritional supplements can play a role in liver health and thus, fat loss. Essential fatty acids are one supplement proven to effective in fat loss, organ health, reducing inflammation and intracellular friction. The good news is that supplements for liver health and stress management also function de facto fat-loss aids.  For the liver, milk thistle (silymarin) and the amino acid N-acetyl cysteine are the best value. Milk thistle studies show a rejuvenating effect on cirrhotic livers and N-acetyl cysteine is a precursor to glutathione, which is critical for optimal immune function, protein synthesis and repair. Another multi-faceted supplement for increasing glutathione is R-lipoic acid, which further increases insulin sensitivity in the muscles, thus supporting fat loss and muscle gains.

For stress management, phosphatidylserine (PS) improves mood, cognition, reaction times and has been shown to blunt post-exercise cortisol levels. PS also has a slight ergogenic effect. Phosphatidylserine supplementation is further an effective treatment for the physiologically deteriorative effects of overreaching/overtraining.

Don't forget the minerals: magnesium and zinc support hormone production--especially testosterone. With every adrenaline release comes a corresponding need for magnesium and other minerals and electrolytes. Magnesium controls muscular contraction, including striated, smooth and cardiac muscle. A good book to read about magnesium and its benefits is The Magnesium Miracle by Carolyn Dean, MD ND. My favorite form of magnesium is transdermal magnesium oil, which has the added value of increasing DHEA levels--minus the negative effects for men--attendant with oral DHEA supplementation. Optimal DHEA levels keep cortisol in check, therefore keeping testosterone from becoming depleted. Magnesium, with its muscle relaxating properties, is best taken as a sleep aid at bedtime.

Another multi-faceted supplement I like for fat loss is resveratrol.  Resveratrol, an antioxidant, reduces inflammation, lowers blood sugar, and shows anti-cancer and cardiac-protective benefits as well. Additionally, resveratrol displays anti-aromatase properties--blocking the conversion of testosterone into estrogen. The more fat you have, the more estrogen receptors you have as well and therefore, the more likely you are to be converting testosterone into estrogen. Resveratrol increases metabolic rate and, by stimulating the SIRT1 gene, increases insulin sensitivity. Resveratrol is an all-around winner which almost everyone can benefit from. Click here for more information on resveratrol

Finally, take a page from The Younger (Thinner) You Diet: How Understanding Your Brain Chemistry Can Help You Lose Weight, Reverse Aging and Fight Disease (Eric Braverman, MD) and add three spices to every meal. Spices, such as turmeric, basil, oregano, cumin and rosemary are all anti-inflammatory and good for liver health. Cinnamon is helpful for regulating blood sugar and tastes great in protein shakes and homemade protein bars.

Proper sleep, and other restorative practices, are important--frequently neglected--aspects of fat loss and physical wellness. Without adequate quality sleep (7-9 hours for most) human growth hormone levels will be insufficient. Growth hormone has an anabolic function and is a potent player in body leanness. GH Levels naturally decline after age 25 so you don't want to further short change yourself by missing sleep. Restoration activities, such as tai chi, yoga, chi-kung and meditation, increase body/breath awareness, thereby improving stress management.

Despite all the above, don't ensnare yourself  in supplement recommendations and miss the big picture! Supplements are merely that: supplements to an optimal diet, exercise and healthful daily routine. Optimize your diet and reduce your stress by creating a healthful routine for yourself. stress. For best results in physical and mental well-being (including fat loss) instead of distracting yourself with pricey supplements, determine the source of the stress in your life and remove or reduce it as best you can. 

You can never go wrong taking charge of your life and circumstances.  The more self-reliant you feel in your endeavors, the healthier you will be.  A few weeks ago, I watched a wildlife show about baboons which illustrated this fact. A primatologist drew blood samples from a wild troop of baboons  and analyzed the hormone levels and other bio-markers. The alpha male profiles showed not only optimal sex hormones and but the lowest levels of stress hormones. Further, the alphas had ideal blood pressure. Baboons lower within the social hierarchy, on the other hand, had high levels of cortisol and corresponding degenerative health symptoms, including high blood pressure. The difference? Alpha males (at least while they remain alpha) spend their days as they please, while the other baboons are left to cope with all the inter-tribe displaced aggressions. The lesson? The more sovereignty you feel over your life, the more ease with which you can go about what needs to be accomplished in your lifetime. Feeling at the mercy of others, and other externals beyond your control, wreaks havoc with your hormones and peace of mind.

Looking to optimize your health and win the war against body fat? Address your propensity for adrenaline resistance. In short, if you are one of the stimulant addicted, overcome it. Unlike caffeine and other fat-burners, eating a clean diet supplies real energy to the body and keeps the liver clear of toxins. The healthier your liver, the more efficiently you will shed fat and improve hormonal profiles. If indicated, try the suggested supplements for liver health and hormonal support, but remember: diet, exercise and supplements aren't enough in themselves. If you have a stressful attitude toward your life, you can count yourself among the adrenaline resistant. Don't go there! Why not take responsibility for your life and, instead of managing symptoms of stress, rout them and liberate yourself.  

Note: an outstanding book addressing fat loss and adrenaline resistance is Mastering Leptin: Your Guide to Permanent Weight Loss and optimum Health (Bryon J.Richards/ Mary Guignol Richards). For an easy-read version of the material, read The Leptin Diet: How Fit is Your Fat (Take Charge) also by Byron Richards.

For more information on the importance of Liver Detox, check out Ori Hofmekler's The Anti-estrogenic Diet 

***Article Edited by Teresa Blazey: teresa.blazey@gmail.com

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Why take transdermal magnesium oil over oral magnesium?

One very important unique component of magnesium oil is that it increases DHEA levels big time and is an overall hormone optimizer. According to Dr Carolyn Dean, author of The Magnesium Miracle “as magnesium is absorbed through the skin and underlying fatty tissues of the body it sets off many chain reactions, one of which ends in the production of DHEA.”

DHEA is a critical hormone for stress management and balancing the actions of the stress hormone cortisol. DHEA also acts as a back up reserve for testosterone production. Depleted levels of DHEA adversely affect testosterone levels.

Oral forms of magnesium do not increase DHEA levels.

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2.  Digestion - The Foundation of Health

By Dr. Peter Rouse Ph.D, B.S, NMT

 

It is an unfortunate fact that clients and patients that we are seeing today are in a worst state health than what we may have been seeing ten years ago (for those who can remember that far back).

They are being misled by an establishment whose sole interest is financial rather than the health of the people that they are meant to represent, but I won’t go off on a tangent discussing that issue.  

There is an old saying “death begins in the colon”, in fact this should really be the digestive system but I guess it just doesn’t have the same ring to it. The digestive system is where we should start looking at our clients and patients state of health.

Before we go any further we should cover some basics of the digestive system that a lot of you may already know but some may not be so familiar with.

Digestion is the process of breaking down food into molecules the body can use, it’s the absorption of nutrients, and the elimination of waste. Carbohydrates are broken down to monosaccharides (eg. glucose), proteins are broken down to amino acids and lipids are broken down to fatty acids and glycerol.

There are two mechanisms of breaking the food down for digestion, mechanical digestion where breaking chunks of food into smaller pieces and chemical digestion which further breaks food down further ready for absorption.  

Once the food reaches the stomach the food is churned mixing it with the gastric fluid, this mixture is referred to as chyme. Chyme moves from the stomach to the small intestine.

Gastric fluid carries out chemical digestion in the stomach. Parietal cells in the stomach produce hydrochloric acid and pepsinogen and ensures a low pH in the stomach. This acidic environment allows the pepsinogen to be converted to pepsin, dissolves minerals, kills bacteria and begins the digestion of protein while also stimulating the pancreas to produce other digestive enzymes and bile. Pepsin begins the breakdown of proteins into peptide chains (chains of amino acids).  Pepsin functions in a pH of about 2 so having optimal HCl levels is very important. Because of the strong acidity of the HCl A mucus (mucopolysaccharides) coats the stomach and protects it from HCl and digestive enzymes.

This is where many of your clients and patients problems begin. Hypochlorhydria is a condition where there is a lack of production of hydrochloric acid. This condition is far more common than you may think. Over ninety prevent of our personal clients and patients that we test have some level of underproduction of hydrochloric acid and we have heard similar numbers for others.

Some of the symptoms of hypochlorhydria include diarrhea, steatorrhea, macrocytic anemia, weight loss, weight gain, protein-losing enteropathy, abdominal discomfort, bloating, reflux, undigested food in stools, dysbiosis and the list goes on and on. deficiencies in certain nutrients due to lack of absorption may result in other seemingly unrelated symptoms.

An item called "intrinsic factor" may also be deficient, because it also is made by the parietal cells which produce HCl and pepsinogen. Intrinsic factor makes the absorption of vitamin B12 possible which will result in B12 deficiency. This is another area that may need to be addressed.

There are several ways for testing levels of hydrochloric acid, some more invasive than others, however a simple non-invasive test that anyone can perform to determine if there is in fact an underproduction of hydrochloric acid. This test however should not be used if your client or patient has been diagnosed with gastritis or stomach ulcers.

The HCl test involves taking a hydrochloric acid (HCl) supplement. It is important that the HCl supplement also contains pepsin to be effective. As mentioned above pepsin is converted from pepsinogen that is produced by the parietal cells. These parietal cells also produce HCl so it is fair to assume if there is an underproduction of HCL there is more than likely an underproduction of pepsinogen (pepsin).

Start the test by taking 250mg of a hydrochloric acid (HCl) supplement with a normal meal that includes protein and fats. The HCl should be taken after you have eaten at least a few mouthfuls of the meal.

You should then have your client or patient take note of any increase feeling of warmth in their stomach. They will know what you are talking about when it does happen and if this warmth becomes uncomfortable then have them drink a large glass of water which will dilute the gastric fluid.

If after taking the first 250mg of HCL they get this warm feeling then they more than likely have normal hydrochloric acid production however the test should be repeated with several meals just to be sure.

If after taking the initial 250mg of HCl they do not get any increase feeling of warmth in their stomach then increase the dosage to 500mg of HCl with your next solid meal. Continue to increase the dose by 250mg at each subsequent meal until they either feel warmth in your stomach or they reach 1500mg of HCl. Never exceed 1500mg of HCl.

Once the dose has been determined that produces a warm sensation you now know that your client or patient require a dosage of 200-250mg less than that which created the warm sensation with each meal.

Be aware that smaller meals might require less and larger meals might require more. When consuming meals that contain little or no protein and fats, much less HCl is needed. Keep these points in mind when having your client or patient use HCl supplement and modify their usage accordingly. They should immediately notice changes like a decrease in bloating, belching, and less indigestion.

Attention: 

Dr Rouse has an incredible nutriton seminar coming up in Santa Monica on November 21-22. Check it out: Nutrition Seminar Information

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3. Support a great organization that is helping animals in need 

 

With the housing market hitting all time lows, and the rate of foreclosures rising steadily, many people have found themselves without homes and without the resources to find new places to live. Local animal shelters are seeing tremendous increases of owner turn ins, as many families don’t have the resources to find new homes for themselves and their pets.

We know how difficult it is these days to find a home that will accept pets. To help with this solution, Voice For The Animals has provided a list of websites to find apartments that allow families with pets. Before relinquishing your pet or pets to the Animal Shelter, where most animals, if they are not adopted, will be euthanized, please consider these options listed below.

If you need further assistance, please call our hotline 310-392-5153 ext 1# or email us at info@vftafoundation.org.

For more info on the Voice for animals foundation, go to: http://www.vftafoundation.org/

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4. 17 Rapid Fat Loss Tips

By :Dr. Eric Serrano MD  and Scott H. Mendelson CFT, SSC, SPN

At times simple items can be the most powerful solutions to complex problems.  Apply the fourteen tips below and you will accelerate your fat loss efforts significantly in a matter of days.  Well it started out as ten tips, but quickly grew; we have never colored within the lines before so we are not going to start now!

People are always after us for easy answers when it comes to fat loss.  While there are no proven tactics to destroy your body fat overnight, there are certainly things you can do to help yourself right now.  Below are our top ten tips and common mistakes people make when trying to lose body fat.  Apply these ten and you will increase your chance of losing those unwanted pounds by 2 fold!

First a little background so you understand the value of the list below.  We mention blood sugar and insulin several times as both are key components in the fat loss equation.  Blood Sugar levels are affected by food choices, combinations and timing.  Certain food items will spike blood sugar which causes insulin to rise.  While insulin is not always bad; in the case of losing fat it must be kept under control as it is the most potent fat storing hormone the body produces.

Aim to keep blood sugar levels steady with the tips below and you will experience better energy, mood, fewer cravings and more satisfaction from meals.  Keep insulin in check and you will be well on your way to significant fat loss.

 1. Do Not Drink Fruit Juices.

A healthy glass of OJ each morning- no way!  It is poison in my book.  Fresh squeezed orange juice including the fiber from the pulp would be my preference.  The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices.  Remember the glycemic index determines blood sugar and insulin levels.  This is the first thing I pull out of any diet especially if there are juvenile behavior problems.  Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.

2. Eliminate the Consumption of Refined Foods

Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat.  Do not be fooled by whole wheat bread, pitas, tortillas and other products that also contained enriched flour.  In many cases these items are the same as their white counter parts with some added coloring.  

 3. Amino Load before and after exercise

Amino Loading is a term we use to describe the combination of 100 % MR and  Muscle Synthesis which efficiently deliver crucial amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment.  During and after training amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth.  Following training your first priority should be accelerating recovery and Amino Loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles.  A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials.   Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients. 

Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis rapidly deliver the raw materials needed as they bypass digestion and get right into the blood stream to take advantage of the hormonal and metabolic conditions created by training. For more information about the pre and post workout window of opportunity click HERE. 

4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.

Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch.  Otherwise do not use them, be aware that this “net impact carbs” and other labeling tricks are a scam.  Companies have replaced sugar with other sweeteners which do not count as carbs on the label.  As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar.  I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.

 5. Do not replace solid food meals with shakes and never consume a shake without fiber as your first meal of the day.

I understand people are very busy in the mornings, but a real food meal first in the day is vital.  The body has been starving overnight and must have real food which provides a basis of nutrients and fiber.  Without fiber your blood sugar will go haywire.  Furthermore do not rely on shakes for every meal.  I am amazed to see people in my office eating one food meal and 5 shakes per day.  I make money on a few different protein shakes as I have designed them to supplement food meals, not the other way around. 

People wonder why they cannot lose body fat; their blood sugar levels are out of control!  Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fiber content.  Aim to get raw or organic nuts which will have the most nutrients available, peanuts are not a good choice in comparison to mixed nuts.   

6. Rotate foods to avoid food allergies- especially protein shakes.

Food allergy testing is one of the greatest advancements in my office over the last 5 years.  I am able to identify specific foods that cause allergies which can produce the following symptoms: stomach upset, excessive body fat, poor energy, trouble concentrating and many more.  Most people consider a food allergy lactose intolerance or an immediate allergic reaction to peanuts.  I am speaking of allergies you develop from constantly consuming the same foods.  Some of my clients have eaten enough chicken to grow feathers before they came to me.  Right after consumption of certain protein sources people feel sick and could not figure out why.  Well here is your answer, rotate your foods or you will pay a price.   Take items that you have consumed for months on end out of the diet for at least 4 weeks and you will see a huge difference.  The most common culprits are eggs, milk, and peanut butter.

 Experiment with different sources, I eat steak for breakfast all of the time when I rotate off eggs and nothing makes me feel better in the morning.  Try something new for once, fish, seafood, buffalo, lamb.  There is more to life than turkey, chicken and eggs. 

You must rotate your protein shakes by switching from brand to brand every two weeks.  There are elements within the manufacturing process that create allergic reactions which are similar to the symptoms listed in the paragraph above.   A great alternative to protein shakes between meals is the combination of 100 % MR and Muscle Synthesis as it provides excellent building blocks for new muscle without any ingredients that can cause allergies.  Furthermore Muscle Synthesis will absorb quickly and muscles will utilize an unbelievable amount of amino acids which are 100% anabolic on arrival.

Amino loading with 100% MR and Muscle Synthesis force the body to use more stored fat as fuel which is one of the primary mechanisms of the Zero Tolerance Fat Loss Program which has been extremely successful for my patients over the last several years.  the large influx of aminos makes the brain believe a great deal of food has come in and as a result metabolic rate is increased, but there is nothing to burn except stored body fat as the aminos have no caloric value.

 7. Do Not Under Eat or Diet Endlessly.

Calories are not the only significant factor determining rates of fat loss.  Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time.  Calories are secondary to food choices.  Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables.  See what happens, not the same after all. 

Never diet for more than 16 weeks, by that time the body is going to hold on to every bit of fat it can and chop away at muscle.  You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle which will burn more calories 24x7

 

8. Elevate green vegetable intake for the numerous health promoting and fat loss benefits.

Green vegetables help to keep you full and increase absorption rates of protein.  A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people.  Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc.  Notice I recommend green vegetables which does not include potatoes, tomatoes, corn or peas!  Focus on the greens; the sicker you are the more you need!  Aim for at least one serving of green vegetables with each food meal.  Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens.  Lastly green vegetables do not count as carbs in my book when it comes to low carb dieting calculations.  They are mostly fiber and water and will not put you over carb allowances.  If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.

9. Consume The "right" Fats!

Dietary fat is not the enemy; low fat diets do not work and can lead to many health problems.  I have found a correlation between very low cholesterol levels and depression.  Good dietary fats are a key component to good health.  The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats, and the like.  The most important supplemental fat source is omega 3 fatty acids which you have all heard of lately due to the recent research.  You must get a filtrated fish oil which is toxin free; I can vouch for my brand HAlpha OmegaH since I see the lab tests.  A un filtrated oil can lead to metal toxicity and other health problems you do not want to deal with.  Back to Omega 3s, a key to reducing body fat is controlling the release of insulin as it is a fat storage hormone.  The Alpha Omega was specifically designed to optimize your blood sugar levels following meals to give you the best chance to use food as fuel instead of being stored as fat.  Obviously the food choices you make will play a large roll in this as well. 

Eating grassfed beef is your best choice as a red meat source, in many situations properly raised grassfed beef will have a higher omega 3 content than some fish!  Verify the cattle are raised without the use of antibiotics or hormones.

10. Do Not Abuse Alcohol

I am not sure how drinking became so popular amongst people wanting to reduce body fat.  Let me break it to you, drinking is probably one of the worse things you can do, it will set you back for weeks depending how much you consume.  I have dozens of patients paying the price now for drinking done years ago.  As certain fat deposit sites were developed directly from alcohol side affects and take three times as long to burn off.  One of those nice sugar laden tropical drinks is the obesity market’s best friend.  No better way to pack on the pounds. 

In addition to what has been obvious to me from a metabolic standpoint.  I link drinking binges to junk food binges.  A fat storing environment is cultivated when drinking, and I have found clients make bad food choices when they are drunk for lack of a better term. 

 Do not expect to be mentally sharper or perform well during workouts if you have consumed alcohol in recent days. No better way to zap the nervous system and lower testosterone levels.

11. Drink .6 x your body weight in pounds to determine the number of ounces you need per day.

Cold water forces the body to expend energy to heat it up to body temp.  I consider water to be an essential nutrient.  You must drink water with and between meals to optimize health especially during times of increases physical activity and heat.  Do not wait until you are thirsty, be pro active.  Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being. 

 In addition to all of the health benefits, water will keep muscles full and prepared for action.  Lastly when I say water I mean water, not diet pop or other drinks.  I hate to break it to you, but diet soda is not so great.   One or so a day is ok, but more than that can get in the way of your goals.  Coffee is fine, but use regular milk or real cream instead of sugar and the like.  Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.

12. Never use breakfast as a cheat meal

I do advocate periodic cheat meals, but never for the first meal of the day.  Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar levels.  I want my clients to satisfy cravings, but at the same time I want to minimize the damage and prevent body fat accumulation.  Take Alpha Omega before and after any cheat meal and you will keep blood sugar levels under control which will minimize body fat accumulation.  It is not a fat blocker as that concept is a scam, but the concept is somewhat similar.

13. Gain some muscle for a change

It seems like 75% of the people come into to my office, and 90% of women and want to lower body fat %, cannot diet effectively forever and at times the best long term solution for reviving metabolism is to put on some good old fashion muscle!  Remember that a long term diet especially with low caloric intake will actually teach the body to store fat to preserve survival.  If you have been dieting for an extended period of time with poor results, a sluggish metabolism may be to blame!  No ladies you are not going to pack on 20 lbs of muscle overnight, that is not going to happen without the right genetics and efforts to do specifically that, however some gains in muscle, say even 5 lbs can help you burn many more calories 24x7 while improving your hormonal landscape as well.  Remember more muscle also helps with long term bone health and every day function. 

14. Change your diet at least every 3 months

Do you follow the same training program forever?  Well if you do it is a mistake, the body adapts very quickly too many stimuli including those created through your nutrition plan.  The priorities of your nutrition plan should change often and so should your macronutrient %s.  This will also help to dictate the change of some food sources which is highly beneficial, this gets into some more complicated topics, but check with Scott@infinityfitness.com for more details. 

The goal is to break the cycle of the body using just protein or even carbs for fuel; we want the body to be over loaded with dietary fat for a period of time so the system can efficiently use fat as fuel.  When you will return to a lower dietary fat intake, yet the body will still know how to utilize the stored fat on your backside as fuel instead of your hard earned muscle.

15. Amino Load between meals

Amino Loading with 100 % MR and Muscle Synthesis provide the specific fuel the body seeks for optimal mental and physical function between meals.  Why does Amino loading fool the body into burning body fat?  The specific ingredients, ratios and proprietary technology found with 100% MR and Muscle Synthesis provides high impact nutrition with only a few calories signaling the body to believe massive amounts of food have been consumed.  Metabolism is revamped through the roof to handle the incoming nutrients, but there is no food to digest, leaving stored body fat as the only source available to burn.

16. Lower your Stress Levels

I know easier said than done, but it is a key factor of the fat loss equation.  Stress will ruin your insulin sensitivity causing the body to over secrete the fat storage hormone insulin.  Furthermore high cortisol levels elevated due to stress also activate fat storage receptors, for men in the mid section and women have a harder time with the hips/buttocks area.  We are well equipped to deal with short term stress such as being chased by a wild animal, but the long term stressors from over due bills, relationship issues, sick relatives etc are what really take a toll.  Signs that you are overstressed include excessive body fat levels, consistent fatigue, irritability and lack of motivation.  Overtraining syndrome has similar symptoms as high stress levels are one of the key factors involved with reducing your capacity to recover from training.

Those who are highly stressed should consider Fat Reduce, Alpha Omega, 100% MR and Muscle Synthesis to combat some of the negative effects created by this problem. 

 17. Get Your Rest

A lack of sleep makes your hormones turn in the wrong direction.  Countless studies show that a few nights of poor sleep can negatively alter your insulin sensitivity.  In our experience those with inadequate sleep consume more sugar for a variety of reasons.  A good nights rest is a key to successful days fueling optimal physical and mental energy to accomplish the tasks at hand.  Optimizing your natural anabolic hormone levels is an important part of the recovery process as it relates to weight training especially.  Lack of sleep is a common cause of overtraining.  While some people have trouble going to sleep many more experience difficulty staying in a deep level of sleep.  Waking up feeling tired is a sign that the quality of sleep is poor.  High stress levels are a common reason behind some sleep difficulties; try the Fat Reduce PM which was engineered to lower stress levels before sleep.

In conclusion- Knowledge is not power, only knowledge properly applied is powerful.  Work hard and smart utilizing a customized plan appropriate for your needs; Fat loss is rarely a one size fits all matter which is why you should contact scott@infinityfitness.com to discuss your individual needs.  The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well designed routine with no room for excuses.    See you at the beach!

 Contact Scott@infinityfitness.com for your customized training and nutrition path to rapid

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Transmax Resveratrol: Potent estrogen antagonist and reduces conversion of Testosterone into estrogen! 1000 times the potency of red wine. 

Transmax Resveratrol Benefits

 

• Stimulates the liver and other tissues to produce testosterone and growth hormone
• Increases metabolic rate (which is necessary for fat loss and optimal hormone production)
• Increases fat loss by stimulating the SIRT1 gene and by increasing insulin sensitivity 
• Anti-estrogen (blocks the conversion of T into E) 
• Is an anti-inflammatory
• Helps reduce muscle soreness
• Increases sex drive
• Works against fungal and bacterial diseases
• Protection of the heart and brain from damage
• Helps protect against Alzheimer's disease
• Potent antioxidant
• Increases energy levels
• Lowers blood sugar
• Helps protect against prostate cancer
• Cancer fighting
• reduces the risk of sun damage

Resveratrol is found in red grape skin and is a potent antioxidant. It is also found in mulberries, peanuts, knotweed (polygonum cuspidatum) It reduces fat retaining testosterone destroying estrogen levels in men by competing for estrogen receptors. If you are a man with a fat stomach and excess fat on the glutes and legs then you have estrogen dominance and need to do something about it. Resveratrol will help block your conversion of testosterone into estrogen. That is a good enough reason alone to take it but the benefits do not stop there. 

Resveratrol is a potent anti-aromatase inhibitor. The enzyme aromatase  is highly active in white adipose tissue in the lower half of the body and has an a major role in deciding the fate of testosterone. Aromatase converts testosterone into estrogen. While some conversion is necessary for hormonal balance, too much conversion is a big problem and depletes men's testosterone levels.  Resveratrol helps block the conversion of testosterone into estrogen.

Some studies show that resveratrol is a potent antioxidant, has the ability to inhibit platelet aggregation (sticking together) and has anti-inflammatory, anti-aging and anti-cancer characteristics. Best part is costs less than $35.00 a month to take advantage of all resveratrol has to offer. 

Ready To Order? Click Here

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5. Recommended Event 

Technology may have changed the way we live, but our bodies can still go back in time. The truth is, it's not just about nutrition and exercise it's about understanding your biological power and how to use it. When you get the inside right, the outside will naturally fall into place because bodies are programmed to thrive.

Find out how

Vancouver's first access to world renowned experts, join us on Sat. January 23rd 2010, at the Westin Bayshore Convention Centre and reclaim your health for BC's Children's Hospital. During this 4 hour learning workshop you will discover secrets our ancestors knew centuries ago and what our most elite athletes practice today. Unlock your body's potential, support BC Children's Hospital Foundation and celebrate the spirit of health at Back to Basics.

 

For more information, go to: http://www.backtobasicsvan.com

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6. New Book Recommendation: The Complete Guide To Kettlebell Lifting By Steve Cotter 

 

My friend and top kettlebell instructor Steve Cotter has put together the most comprehensive book on kettlebell training ever. This is the one and only kettlebell book that you will ever need. It also comes with a DVD of all of the exercises in the book. If you are new to kettlebell training this is the book that you need. If you are intermediate to advanced this book is also for you. Get a copy today! 

Click Here For More Information

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7.  Homemade Super Meal Protein Bars 

4 scoops of Vanilla Sunwarrior Protein Powder (60 grams of high quality protein and iron)
1 tablespoon of wheat germ (increases acetylcholine levels for brain health and loaded with magnesium)
3 tablespoons of almond butter (good protein, fat, and magnesium)
3 tablespoons of flax powder (Omega 3, fiber, increases ration of good estrogens to bad (2 hydroxy estrone to 4 and 16 hydroxyestrone)
1/4 cup of gogi berries (Vitamin A, Vitamin C, and Iron)
2 teaspoons of ginger (immune system, stomach health, and digestion)
2 teaspoons of nutmeg (increases dopamine and serotonin)
2 teaspoons of cinnamon (increases insulin sensitivity and glucose regulation)
1 teaspoon of stevia
1/2 cup of water

Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into four to six parts, then shape into bars. Place on cookie sheets and bake 15 minutes.

SUN WARRIOR RICE PROTEIN

Finally a protein powder that is organic, tastes great,  and will not cause nausea and have you running to the bathroom with the runs!

It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner. 

Click here for more information

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8. Lifeline USA Kettlebells: Finally high quality USA Made kettlebells at a great price!  

 

 

Lifeline USA Kettlebells

The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price! 

  Click here for more information

 

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9. The Ultimate Edge Against Violence 

Get a free 30 day trial membership to Tim Larkin's Target Focus Monthly. You get the following just for giving it a shot: 

1. A Massive 3-Day Live Training Video Series

In order to help you quickly grasp the principles and methodology of this highly unique system, we completely reshot our entire 3-day, "How To Survive The Most Critical 5 Seconds Of Your Life" live training seminar. Everything was captured in a new format that maximizes your take-away as you watch this material online.

It's a seminar we've never released on DVD, and it contains our most recent methodology broken down into individual "learning modules" you'll watch over and over again as you quickly absorb every bit of this vital self-protection material.

Essentially, you become a "fly on the wall" at this exclusive seminar that attendees paid as much as $1,497.00 to attend. But it's FREE with your Target Focus Monthly membership.

2. Additional Video Training Modules

Then each month along with additional footage from this live seminar you also receive exclusive new video training modules. Each is clearly laid out and allows you to follow along step-by-step with the instructors. You get just the right number of these learning modules to guarantee maximum retention without overload.

These first two items alone make this worth far more than the tiny monthly membership fee but it doesn't stop there. In addition to all this 24-7, state-of-the-art video training, you also get:

3. A Members-Only Privately Hosted Discussion Forum

You gain access to our exclusive "Member's-Only" privately hosted discussion forum that allows you to interact not only with other members around the world but with the actual TFT Instructor cadre as well.

And we've gone even further, archiving the best of the last six years of this exclusive forum, a goldmine of discussions on every aspect of TFT (and previously offered only to TFT Mastery members who paid upwards of $250.00/month to be part of the program).

4. Combat Training "Interview" Series

You also get exclusive access to my private Combat Training "Interview" Series. As a well-known speaker I've got access to an impressive Rolodex of author's, speakers and trainers in the world of combat. Now you can hear the recordings from the in-depth interviews I've conducted, as well as access to all new interviews.

5. Monthly Bonus Materials - Ebooks, Audio & Videos, etc.

Finally, there's the myriad of bonus materials -- video, audio or written -- designed to enhance your training experience.

It's a program unlike any other... and includes material seen nowhere else!

Click here for more information

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10. Aggressive Strength Equipment Recommendations

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12. Aggressive Strength Magazine Archives 

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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