Archive for the ‘Fuel Rules’ Category

Why solving the obesity epidemic will hurt the economy

Food is a major source of revenue in the United States, generating more than 1,617 billion dollars in 2009. It has been reported that the U.S. produces enough food to supply each person around 4000 calories per day, nearly twice what we need.

Children eat around 350 calories more per day then they did in the 1970’s, and adults consume an additional 500 calories compared to the 70’s.

If everyone skipped one meal every day, we would be eating the same amount of food as we were 30 years ago, when obesity rates were low. However, consider the consequences of skipping one meal on the economy.

If lunch costs around 5 dollars and all Americans skipped this meal, there would be a loss of revenue exceeding 1.5 billion dollars per day (over $560 billion each year), or a 34% decrease in total revenue for the food industry. Read the rest of this entry »

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Q & A with Team True Alpha member Eric Broser

Q. I am extremely ectomorphic. My goal is to gain as much bulk as possible, but I don’t want to get too fat. I weigh about 155 and wish to get to about 185 in the next year. Should I be doing cardio along with my weight training?

A. I was in a very similar situation as you when I first started, although I was even skinnier if you could believe that! I weighed a paltry 125 lbs when I first wrapped my hands around a barbell! So, in other words, I feel your pain, and can fully appreciate your question. As for my response…I would have to say no, you should not do any cardio at this time. As an ectomorph struggling to add muscle and bodyweight the last thing you want to do is burn more calories and further increase your already racing metabolism through cardio. You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet. Try to get the bulk of your calories from foods like steak, eggs, milk, chicken, fatty fish, protein powders, rice, pasta, potatoes, whole grain breads, fruits and vegetables. While the occasional pizza, ice cream and pancakes will not hurt you, make foods like this the exception and not the rule. Another point about cardio and the ectomorph that I want to make is that in my experience, those with this body type tend to have more limited recovery ability than most…not as much in regards to individual muscles as to systemic recovery. This means that as an ectomorph, overtraining is more of a concern than with other body types. Thus, the addition of cardio on top of weight training is not a good idea for us naturally skinny types (at least in the early bulking stages), as too much exercise will make too far an inroad into our recovery ability, which will all but bring gains in muscle to a screeching halt!

So, my advice to you is to train hard and heavy no more than 4 days per week, eat at least 6 clean, high calorie meals per day, and to sleep 7-9 hours every night. That is your simple, yet most reliable equation for muscle growth.

www.alphamaleadvancedworkouts.com

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TEAM ALPHA Q & A with Eric B

Q. I hear mixed things about glutamine. Some say it works and others say it is a scientifically non-proven supplement. I trust your opinion Eric. What do you say?

A. I just want you to know that I truly appreciate that you trust me, and the info I put forth. Thank you.

Now…on to the question at hand. There are only a few supplements that I use 365 days per year. Those include a multivitamin/mineral, BCAA’s, and yes, glutamine! Glutamine has proven itself to me over and over again, with myself, and my personal training clients. Very often there is far more reliable evidence in the “real world” than what is seen in a laboratory. The reason that some people fail with glutamine is because they either expect to achieve immediate gains (yes, prohormones spoiled everyone while they were available), or they simply do not use it consistently enough, or in high enough amounts to get the desired effect. Another problem is that many trainees take L-glutamine along with protein, which pretty much assures that it will not be absorbed efficiently. L-glutamine needs to be taken on an empty stomach, about 30 minutes before each meal to be utilized properly. Now, it is true that the gastrointestinal tract is a “glutamine hog,” and will horde much of what you take for itself, which is why I said that you need to take a fairly large amount to reap the benefits. For most, this means 25-50 g per day. I strongly believe in glutamine’s immune system enhancing effects (can’t train when your sick, right?); its positive effects on protein synthesis; its ability to help with glycogen storage; it’s anti-catabolic effects; and it’s GH inducing abilities as well.

I take glutamine along with BCAA’s at least four times per day, and when dieting, up to 6-7 times per day. Each dose is no less than 5-10 grams.

Remember, just because you do not gain 10 lbs of muscle in two weeks does not mean glutamine is not working. Glutamine is what I call a “long haul” supplement. This simply means that over the long haul, it will certainly help hasten your progress. So be patient, and let glutamine work it’s magic a little at a time.

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Think Yourself Thin? WoW!

Could thinking about eating your favorite foods, likely ones which aren’t good for you, be the key to resisting them?

Check out this latest story:

http://www.healthnews.com/nutrition-diet/weight-loss/daily-diet-think-yourself-thin-4604.html

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This Winter, Don’t Hibernate – Get Moving! 8 Tips for Fat Loss and Fitness Success

Now that Winter is upon us, you’re probably starting to think ahead to Spring, and all of those warm fuzzy, please get here soon to-do’s! You’re ready to shed those bulky winter clothes and slip into shorts and swimsuits, right? But you quickly realize that you still have several months before that’s happening. There’s no better time to get that butt in shape than now!

Here are some tips for you men and women who are not interested in hibernating this winter! Read the rest of this entry »

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The Weight Loss Obsession – Maybe Not Obsessed Enough!

The title, “The Weight Loss Obsession”, was an original title for a piece I wrote in one of my books, over a decade ago. It was during a time when we, the experts, were pretty confident that the combat against fat was being fought and being won. Here we are, over a decade later, and not only have we Americans been beaten down by obesity, but it seems to be beating the entire world and it’s not about to stop its bullying anytime in the foreseeable future.

Do you know why this is? How could it be, that we, one of the most advanced, high tech and savvy countries in the world have now become known as the fattest country in the world? I believe it’s because we are also our own worst enemies! We Americans are non-stop and many of us unfortunately take little time to exercise and even less time to think about what we’re putting in our mouths. Read the rest of this entry »

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Obesity drugs … or freezing away your fat?!

There’s no doubt that diet and exercise are the best path to major changes in your body composition — from flab to fab!  But the popular demand for an effort-free “magic bullet” solution to a better body will always keep medical researchers busy, as two recent news stories demonstrate.

First the bad news: after about a dozen years of effort and $1 billion of investment, Arena Pharmaceuticals announced that the FDA had rejected its application to market a new “anti-obesity” drug based upon “marginal” effectiveness in clinical trials and concerns over studies showing extremely high doses were linked to increased cancer rates in rats.  So, for the time being, lorcaserin (Lorqess) won’t be an option for the 1 out of 3 Americans currently categorized as obese.  Given the side effects historically associated with other weight loss drugs (e.g., fen-phen, rimonabant, sibutramine), I think the smart approach to transforming your body is a sound eating plan and exercise prescription like the one we created in Alpha Male Challenge.

Now … what could be good news for those who’ve reached fairly lean condition with diet and exercise but have a little bit of stubborn fat in a problem area they just can’t get rid of: FDA has just approved a non-invasive procedure to literally freeze away your fat cells! Read the rest of this entry »

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The “Act As If” Principle – How The Right Mind-Set Will Get You In Amazing Shape!

Just over a year ago, I began training a 38 year old male who weighed 310 pounds. When I met him in person, I could see that he was hungry to make positive changes in his life. He had gotten to a point in his life, where he was clearly not happy about the way he looked and felt.

This was obviously having a major impact on both his personal life and his career. Although I saw his desire to change, I still wasn’t sure that he’s  have the ability to truly buy in to the True Alpha program. I pull no punches and I expect my clients to give me their all. I wasn’t sure that he could give that to me.

Well, we began the program and as I expected, it was slow going for the first week. He had been sedentary for a while and I certainly didn’t want to rush into things, as I didn’t want to do any physical harm to my client by rushing the process.

We started off and again, Read the rest of this entry »

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What Not to Eat!!

As the obesity epidemic continues to plunge America into deeper doo-doo, along comes KFC to add insult to injury with their new “Double Down.”  They take a heaping helping of bacon and cheese and shove it between … are you ready? … two deep fried pieces of chicken!  The misbegotten sandwich thingy is replete with 32 grams of fat and nearly 1,400 milligrams of sodium.  It’s for the people out there who say there’s no such thing as high cholesterol or hypertension.  Jenny Everett of SELF magazine “had to try it.”  She admits “that first bite was tasty.  But by bite three my hands were completely coated in grease and I was nauseous.  Game over, Colonel.”  Check out her full report, along with some tips, at this Shine.Yahoo link!

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Fuel For A True Alpha Workout

If your stomach can handle it, it’s always a good idea to fuel up before a strength training workout. This is true, especially in the morning, when you’re a little groggy. It’s vital that you stay focused and have enough energy to sustain a high intensity, True Alpha Workout.  It’s always good to include come complex carbohydrates, as these will convert to glucose. This is vital, as your body will often have very low glycogen levels and the glucose will provide a quick energy boost and the fuel you need to get you through that tough workout.

Your body may already have some stored glycogen AKA your muscle fuel, but this fuel source may only last for 30 minutes or so, especially when you’re muscles are working to the max. The carbs you eat, will make sure that you’ve got two fuel sources and will act as your fuel backup. Make sure you choose carbohydrates that are healthy and not filled with the wrong fats or sugar.  Something like steel-cut oatmeal with maybe some Banana pieces and a few walnuts is a great source of carbohydrates that is good for you and can help you with filling you with energy. Read the rest of this entry »

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