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| Date | 2007-05-17 |
| Location |  |
| Message | im a 52 yr old man,had back surgery 97,no weights to speak of except 2 5# dumbbells,i do push ups with 2 chairs,and dips also,i use a 4x4 post out back to do squats,springs for chest work outs,and rubber cords,various other workouts,since i cant at this time left any heavier,have to come up with some weights, i have always worked out before the surgery,i usually do reps tell i cant rep any more,i do get sore,i heal and i get back to working out,given the only way to work out is with the above,how does one add muscle mass the way im going untill i get the needed equipment,and i do isometrics,and i eat pretty good,im not fat so thats not a problem,im pretty firm,weigh in at about 175# 5'6,wife syas i look good for 52yrs old,but i would still like to add more muscle mass,please respond many thanks lee gibson
Jeff's Response Lee, first off I want to applaud for your determination, and for your "Mguevyer-ness" with what you have. At 5'6", 175lbs y are you at the top of the Middleweight class (my weight in the 1989 USA). At that height that is pretty muscular. To put on heavy muscle at 52 without lifting heavier than what you are doing will be hard, but not impossible. It is hard for several reasons:
Now your fast-twitch (FT or Type II) fibers conversely are characterized by quick contraction times and a low resistance to fatigue. The activity of the enzyme (myosin-ATPase) that breaks down ATP inside the myosin head of the contractile proteins of these fibers enable these fibers to contract quicker than Type 1 fibers. Fast-twitch fibers are high in creatine phosphate and glycogen and medium in triglyceride stores. They have both a high glycolytic and oxidative enzyme activity. Functionally, they are used for prolonged anaerobic activities with a relatively high force output. Slow-twitch muscle fibers, have the lowest firing threshold and are recruited first. Demands for larger forces are met by the recruitment of increasingly larger motor units. The largest motor units that contain the fast-twitch fibers have the highest threshold and are recruited last. If your workout intensity is low, slow twitch these motor units may be the only ones that are recruited. If the workout intensity is high, such as when lifting heavy weights or performing drop down sets slow- twitch motor units are recruited first, followed by fast-twitch A and fast- twitch B, if needed. Now, every one has different amounts of these fibers by the way. An indirect method that can be used in the weight room to determine the fiber composition of a muscle (rather than a muscle biopsy) is to perform as many repetitions at 80% of your max weight as you can. If you do fewer than seven repetitions, then the muscle group is likely composed of more than 50% fast-twitch fibers. If they can perform 12 or more repetitions, then the muscle group has more than 50% slow-twitch fibers. If you can do between 7 and 12 repetitions, then the muscle group probably has an equal proportion of fibers. Because lifting weights requires the use of many muscles at once, this method does not work for individual muscles, just muscle groups. In order to determine the fiber-type composition of an individual muscle, a needle biopsy of the muscle of interest must be performed. Your fiber type proportion will play a major role in the amount of weight you can lift, the number of repetitions that you can complete in a set or interval workout, and the amount of muscle mass that you will be able to develop. For example, an bodybuilder with a greater proportion of slow-twitch fibers will not be able to lift as heavy as will an a bodybuilder with a greater proportion of fast-twitch fibers and therefore will never attain as high a level of muscularity or as strong as will the fast twitch - fibered bodybuilder. Although the type of fiber cannot be changed from one to another, training can change the amount of area taken up by the fiber type in the muscle. In other words, there can be a selective hypertrophy of fibers based on the type of training. Therefore, by recruiting more fibers through high intensity (be it more reps. or more weight) can increase muscle mass. So they key here is INTENSITY (not just heavy weight). Depending on the specific intensity used in training, the muscle may change to a 75% fast twitch area and a 25% slow twitch area. So when more fast twitch muscle fibers are recruited the mass of fast twitch fibers will be greater than that of slow twitch fibers. This will result in a muscle mass gain (measured by the circumference of the muscle). Conversely, if you train for high rep muscular endurance, the fast-twitch fibers will atrophy while the slow-twitch fibers hypertrophy, causing a greater area of slow-twitch fibers. The endurance capabilities of the muscle will then increase proportionately while its strength and mass will decrease (you lose mass). This is why you get weak and loses some size quickly when you stop training (because slow-twitch fibers are lower in mass than fast-twitch fibers). Training with a low or moderate intensity will not necessitate the recruitment of the fast-twitch -B muscle fibers. Therefore, the training intensity must, be high. But how heavy a weight and how many repetitions should you use? So, for gains in muscular strength and mass you should train with heavy weights and few repetitions because using heavy weights recruits the fast-twitch fibers, which are capable of producing a greater force than the slow-twitch fibers. Remember hypertrophy (muscle breakdown needed for muscle growth) will only occur in those muscle fibers that are overloaded. To increase maximum strength your goal will be to get 5 to 8 reps with 80% of your max. If the aim of training is to increase muscle size (hypertrophy) with moderate gains in strength, then 6 to 12 repetitions should be used. With that being said, another way to increase your mass is to ensure you are eating correctly (getting enough protein and carbs and good fats) and eating the correct macro nutrient at the correct time. Increasing intensity, but adding a day of rest might also work well for you, since many bodybuilders (most) over train and under train at the same time. This means the workout is not high intensity, takes longer than it should, and there is not enough recovery time for the muscle to grow. Last but not least you can also use supplements to try to further stimulate your testosterone levels. Check some of my other articles where I talk more about nutrient timing, over training, and intensity. I have included a wealth of information these articles on these subjects.Even if you do not gain mass or strength, keep up the good work. Remember, just staying the same as your age is still something to applaud. Best Regards, JB |
| Date | 2007-05-08 |
| Location | |
| Message | Jeff, This is a great site! I'm 58 years young and working hard to get back into shape. I'm using a number of ideas that you hav suggested here and I'm seeing great results. People think I'm 42 LOL. Regards, Joe Jeff's Response Joe, Thank you for the compliment, and congrats on your success with training. Bodybuilding keeps people looking good and feeling better. Keep us apprised of your continued progress. Best Regards, Jeff |
| Date | 2007-05-03 |
| Location | |
| Message | great bank of information; awesome accomplishments!! 
Tressa, I am glad you like the site. Best Regards, Jeff |
| Date | 2007-04-05 |
| Location | |
| Message | Date: Wed, 4 Apr 2007 21:51:00 -0700 (PDT) From: Karen Subject: “L-cle” To: ceo@jeffbehar.com Hi, I have a question regarding clenbuterol and I was hoping you could help me out. I'm a personal trainer for a well known gym. I had been inquiring about clenbuterol because I wanted to loose about 10 pounds of body fat. Someone gave me some but all it says on the bottle is L-Cle. It doesn't say anything else other than the dosage and it also says "not for human consumption". I have been taking it for a couple weeks and it does seem to be similar to other clen that I've taken but I've never heard of "L-Cle". Is it just another form of clenbuterol? Should I stop taking it? I'm looking to compete in June and I'd Really appreciate your advice! Thank you so much! Karen  Jeff’s Response Date: Thur, 5 Apr 2007 From: Jeff Subject: “L-cle” Hi Karen, As you may have seen on my site and in some of my other replies to others I am not one to endorse the use of any prescription drugs for dieting or competing purposes especially if not under the care and supervision of a qualified physician. However, I will share what knowledge I have obtained over the years and hopefully this will be helpful to you. Clenbuterol is a beta-2 agonist and is used in many countries as a bronchodilator, however in the US it is not approved for human use by the FDA. However, clen is a common product used by many people in the US to stimulate fat loss. What people tend to forget is that clen is a central nervous system stimulant and acts like adrenaline. This is why it aids in weight loss, and also why it can be dangerous to a small percentage of sensitive users, as well as others who take dosages that exceed safe levels. One thing to be careful about with this product is like other clenbuterol products; it can have a long half life for a asthma product (about 2 days, which is why the product is not FDA approved for medical use). This is why it says not approved for human use in the US. If you are intent on using clen please use with care and remember that clen shares many of the same side effects as other CNS stimulants (including ephedrine, etc.). Another important caution, dosages. Your product may not be standardized, and different people are affected different ways with the product. This may also vary by product form (Liquid vs. tablet. Clenbuterol comes commonly in 20mcg tablets, although it is also available in powder, syrup, pump and injectable form as well. Be aware of the side effects and adjust your dosages accordingly. Doses should be chosen based on how well the user responds to the side effects, Most people tend to pyramid up and taper down using 4-8 tablets per day for men and 2-4 tablets a day for women. Also be careful when you start your cycle. The worst side effects occur within the first 3-4 days of use. Most users that report bad side effects and discontinue use are those who use high doses right at the start of the cycle. Now to take full advantage of the stimulatory effects of Clen, carbohydrates must be included in the diet. Ketogenic diets do not work well in this case. Also remember that Clenbuterol loses its thermogenic effects after around 8 weeks when body temperature drops back to normal. Its anabolic/anti-catabolic properties fade away at around the 18 to 21 day mark. If you consider the 36-48 hour half life of the product the most effective way of cycling clenbuterol is by taking it for 2 weeks than taking off for 2 weeks and doing this 3 times followed by a period of abstinence. Because muscle cramps can also be common you should drink lots of extra water and consider liquid K supplementation throughout the day and before bed. Also supplement with Taurine (>3-5grams) since Clenbuterol depletes Taurine levels in the liver, which stops the conversion of T4 to T3 in the liver. Taurine minimizes muscle cramps and allows the user to avoid a rebound effect. During the off weeks there are several natural metabolism stimulants that can be used in its place (e.g., Ma haung or Yohimbine). While Ephedrine can raise metabolic levels by about 2-3 percent Clenbuterol can raise metabolic levels about 10 percent, and can be anabolic as well. Now back to your “l-cle’ product. In your case you have a missing label, with “l-cle” on it. Your question is it real? Although I cannot tell you for sure because so many products these days are counterfeit, what you describe may in fact be liquid clenbuterol made by AG. If you google this you may in fact find some real bottles and packaging to compare your product against. Be EXTREMELY careful about the dosing of L-CLE. 1 Dropper = 200 units. Do NOT eye ball the dosage. Get yourself a medical graduated dropper so you have a way to precisely measure the dose. Remember you need a good measurable dropper because with liquid clenbuterol a difference of .2ml can be significant for people sensitive to the product. I hope I provided you with the assistance you needed and I have answered all your concerns. Best Regards, and best of luck with your contest. Jeff Behar |
| Date | 2007-03-29 |
| Location | |
| Message | My name is Robert and are in serious trouble. I managed to learn through a personal trainer about weight cycling,carb tapering,zig-zag dieting,carb tapering,insulin control etc. and achieved a descent percent body fat w/lean mass w/out the use of steriods,creatine, etc.. ALL NATURAL! HOWEVER, i decided to take it to an extreme overexerting my body when I was not instructed to do so and my percent body fat is way up and present all the symptoms of OVERTRAINING! I've been feeling this for months and recently met a body builder who said my body was severely overtrained thus, changed my regimen to a higher caloric value and told me to perform only1 set of 8-11reps of weight 3x's a week along w/4 days of cardio As light as that workout is I still burned out w/just 2 weeks for training.I got bloodwork done galore!! Thyroid,Cortisol,Testosterone,metabolic panel,cholesterol etc... and everything is normal!! HELP!!!WHAT COULD I DO???????? Jeff's Response: |
| Date | 2007-03-08 |
| Location |  |
| Message | Hi Jeff,
This is Dylan here. Long time no hear from you since my last email to you. How are you getting on? Hope you are fine. Are you busy training for the upcoming Musclemania contest or work? Thanks for the advice which you have given me and I have more or less follow them and now I am in good shape. It was really hard work for me going to the gym so often for the last few months and I can see a great deal of improvement of my body. I am now quite lean and muscular but still can't match your potential. Yes, age doesn't really bother me now as I realize that I still can train up to what I use to be again from the encouragement I got from you. I am surprise that I can built up so fast and I was just wondering was it that I had done weight training before I quit and that is the reason why I can achieve that. No doubt that my body is nice shape now but I will still continue to do my gym work out to maintain it or if possible improve it and not let it go to waste. Actually, a lot of my friends when they see me the last time and now they do not believe it when they saw my body and asked me how I did it in such a short period of time. They know that it is quite impossible to train in such a short time and so I gave them some advice as you have given me. Before I go just would like to ask you if I am tempted to eat junk food will it be alright to eat once a while and will it affect my body? I am scare that I would go out of shape after so much of dieting and training. Please give me some advice, tkns. Good bye and hope to hear from you soon. Jeff's Response Dylan, Helo, Apa khabar? Terima kasihn for the kind words. I am glad that my advice helped you to develop quicker, and better now then you did as a younger bodybuilder. My methods have never failed anyone that has listened and followed them. In fact many can not believe how they can cut their time in the gym, and still be leaner and have a better overall physique naturally and as a older adult than men have their age, and in such a short time. Regarding eating junk food time to time.... Ia tergantung - Ia tergantung pada keadaan. ...it depends on the situation. But for the most part the best time to do this would be immediately following training, on a low carb day. If you stored glycogen levels have been depleted, junk food typically will not affect your body in a negative way and be stored as fat under these conditions if you do not over consume. For instance, sedikit (a little/a few) slices of pizza, pie, etc. I do this routinely, and people never seem to believe that I eat what I want and do not diet, unless I am entering a contest. At that time I still eat some junk, as I am advising you here. If I ever come out to Singapore, I will let you know. Semoga berjaya (all the best) Jeff, Jeffbehar.com |
| Date | 2007-03-07 |
| Location |  |
| Message | Hi, my name is chris, im a powerlifter from the UK. i am 19 years old and have been competing for just over a year winning the national title, and breaking several records. 8 months ago though i was injured deadlifting and developed a hernia, i had the hernia operated on 3 weeks ago and am now focusing my attention to getting back to the gym and to competition, but i cant find much advice out there on exactly how to do this, and what kind of approach to take, i am very worried of damaging the repair. if you could offer any kind of advice on the matter or even a personal experience i would be forever grateful. take care and best of luck in the future chris |
| Date | 2007-02-13 |
| Location | |
| Message | Jeff- Thanks. A lot of what you wrote explained things I thought I knew about in a whole new level. I never knew why to do cardio at a lower rate, so I didn't really buy into it. Now that you tell me that the body needs oxygen to burn fat it makes more sence. I will have to scale back my runs. I like your idea of changing my calories day to day too. There are a lot of great tips here. Thanks for taking the time to write back. Reggie Jeff's Response Your most welcome. Stay in touch and let me and the readers at Jeffbehar.com know how the advice works for you. |
| Date | 2007-02-13 |
| Location | |
| Message | I train hard. I get about 45 minutes of free weights and 30-60 minutes of cardio 5 days a week. I just have a hell of a time dieting and working out. I can eat like shit and run 5-10 miles at 300 pounds, but if I cut back on food I am so drained I can barely run 2 miles. So if I want to lose weight, or more importantly get lean, I have a dilemma. Any tips? Thanks for your response. Jeff's Response Reggie, Here is some advice that I would give my clients in your situation: Step 1 Monitor what you Eat. Monitoring what you eat using a food log helps remove certain uncertainties and allows you to better objectively evaluate how you are doing, and how your body to the diet, It will also be a definitive way to identify potential deficiencies (in protein) or excess (such as in fat or calories). A food log also will help you stay on track since many people often forget or underestimate the effect of the small snacks, candies, and other items that pop into the diet each day. By tracking your food intake you know what you are eating and you can make needed adjustments to your diet as needed. Another benefit that I have seen from my years of personal training experience: the act of writing down what you eat seems to make people eat less. Step -2. Cycle your calories (i.e, 1600 on day 1, 800 on day 2, 1200 on day 3, 2000 on day 4, etc.). This will trick the body from wanting to slow down the metabolism. Cycling calories keeps your body working optimally, allowing you to maximize the calories you will burn without reaching a plateau. Carbs should also be cycled so your body does not adapt and limit the amount burned. Other Tips Always Prepare your Meals in Advance. Preparing your meals in advance allows you to weigh and measure foods your foods, rack what you are consuming and avoid processed, high sugar, high fat foods that derail many good diets and the best of intentions. Minimize The Consumption of Processed Foods. Dieting will decrease your sources for essential nutrients. As you increase your training intensity your body needs for essential nutrients will increase. Since foods that have been processed lose many of the needed nutrients your body will remain hungry and will continue to try to satisfy itself by eating more food. This is not efficient and a sure fire way to keep the muscles hidden. Instead increase the consumption of natural, whole, unprocessed foods which will help your body meet its needs without extra calories, while also minimizing cravings and while increasing satiety. Eat Smaller Meals and Eating more Frequently. When you overeat, even if the calories come from good food sources you will store the calories as fat. When you consume too many calories the excess over your immediate need is stored in your fat cells. Instead of 2 or 3 large meals eat 5 or 6 smaller meals (mostly high quality lean protein sources). It will also keep you from getting hungry, from burning muscle and it will better provide you with constant energy throughout the day. It will help optimize your metabolism and increases enzyme production in the digestive system. Eating this way will also aid metabolism and weight loss (promotes storing rather than burning calories). Eat The Right Amount of The Right Carbohydrates. The Glycemic Index (also glycemic index, GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.. High glycemic carbohydrates (e.g., fruits, white rice, white potatoes, bread, and pasta) are converted to glucose too quickly spiking insulin levels and causing the excess calories to be easily stored as fat. Consumption of high glycemic carbohydrates should be minimized (and optimally consumed only after training). Instead consume small amounts of low Glycemic Carbohydrates are broken down gradually to help maintain an even blood-sugar level). By properly managing carbohydrate intake this will provide many benefits, such as reducing the risk of heart attacks, decrease stored body fat, and reduce the risk of cells becoming insulin resistant. Minimize (but do not eliminate) carbs For example, eating a meal high in carbohydrates will cause the release of insulin (a hormone that allows cells to uptake glucose). However, insulin also acts on adipose tissue to inhibit the release of fatty acids and will actually promote their synthesis. Adipose tissue is an anatomical term for loose connective tissue composed of adipocytes whose main role is to store energy in the form of fat. It also cushions and insulates the body as well as having an important endocrine function in producing recently-discovered hormones such as leptin, resistin and TNF. Increase Consumption Of Fibrous Carbohydrates & High Quality Low Fat Protein Increasing the consumption of fibrous carbohydrates and lean protein (e.g., turkey breast, chicken breast, non-fat yogurt, and cottage cheese) will help ward off hunger between meals, fuel muscle growth and will NOT spike your insulin levels (which can be detrimental to building lean muscle mass). Eating small amounts of fibrous carbohydrates with your protein meals will also increase the protein assimilation. People involved in consistent, intense exercise require more protein intake and the muscle-building effects of weight-training can be enhanced by a high-protein diet. Eat and Exercise at the Right Times. Doing cardio in the am before eating carbs is beneficial because your body's glycogen levels will be lower in the morning (assuming you last ate at dinner time and have essentially fasted for 10-12 hour fast). After fasting your insulin levels are the lowest. When you consume a meal, especially one with carbohydrates your body releases insulin which interferes with the mobilization of body fat. Doing cardio without eating causes your body to mobilize more fat because of the unavailability of glycogen. Blood glucose levels are also lower after an overnight fast so you will burn more fat which will be used for energy. Note: this is also why many "fat burning" or carbohydrate blocking products contains several ingredients which have shown to reduce or regulate blood insulin levels. Eating immediately before cardio also inhibits fat burning because you will first have to burn off what you ate first before your body will burn stored body fat. Another important reason to do cardio in the morning if you will only do cardio one time per day…..You get the workout done before something occurs during the day that prevents you from the workout (or before you are too tired from a tough day). Trust me, as you get older there will be more and more occasions where something will just "come up" that will prevent you from getting to the gym later in the day. By doing it in the morning you can avoid this trap, and get a good jump on your day. Cardio in the morning will also give you an energy boost throughout the rest of the day and can also regulate your appetite and assist you with controlling cravings and binging (besides also elevating your metabolism for a period of time after the cardio workout is over)!! Monitor and Evaluate Cravings. Dieting can cause nutritional imbalances or deficiencies that can negatively impact several metabolic functions, so pay special attention to your diet, and any cravings you may have so that you do get all the vitamins and minerals your body may require. Without them the body may go into survival mode as previously discussed. Increase your Workout Intensity. Increasing the intensity of your work outs with weights will burn more calories and more stored fat (explained below). It will also help increase lean muscle mass, which will raise your metabolic rate and burn more calories as well. Adding just one pound of lean muscle mass to your body will burn roughly 100 extra calories burned per day even at rest. Increasing the intensity of your work out can be done in one of several ways (Increasing the weight, shortening rest cycles, varying the number of sets, etc. Do the Right Type of Cardio to Burn Fat. One of the keys to being successful in burning fat and preserving muscle is to do the right type of cardio. Fat is actually a slow burning fuel that requires oxygen. Therefore to burn fat you must take in enough oxygen. Not every type of cardio is correct if you want to maximize fat loss and maintain lean muscle. When you perform high intensity cardio (say in excess of 65% of your max heart rate) it becomes harder for your body to deliver all the oxygen needed in sufficient quantities to these hard-working cells. When that happens your brain signals your body (cells) to burn more glycogen to keep up with increasing demand that the high intensity cardio is causing. The body then adapts to use glycogen and sometimes protein/muscle (instead of fat) as the predominant energy source since they do not require oxygen. Low to moderate intensity cardio however allows the body to be in a favorable (higher oxygen) state conducive for the burning of stored body fat. High intensity cardio is better for people who don't care about losing muscle. With high intensity cardio, you can burn more fat and calories in the same amount of time than low intensity. Low intensity is best for anyone that wants to look their best and maintain hard earned muscle. The latter point is important. The more muscle you have the more calories you will burn at rest, 24/7. A quick way to gage the intensity is to try to talk while you are doing the exercise. You should be able to (have a conversation without breathing heavy and gasping for air. I typically recommend exercising between 55 % and 65 % of your maximum heart rate for optimal fat loss. A quick walk for 35-45 minutes is a great way to do this, and it is much better on your joints as well as opposed to running. Maximize Cardio Sessions for the Most Gains. If you do have the time to two 35-45 minute sessions (one in the am and one pm) of cardio, you will find that your gains will be much better than just one super session. Splitting the cardio is the most beneficial because after each session your Basal Metabolic Rate (BMR) will rise and you will actually continue to burn extra calories for several hours after the cardio session. When splitting the cardio you get this “freebie” twice. Doubling the cardio time will double the calories burned but you will not double the time that the MR remains elevated. This will help you reach your goals faster. If you had the time to do that I would recommend this optimal approach. Keep Your Body Guessing. Another suggestion to keep you burning the most calories and also to keep you from getting bored is to: Vary your cardio workouts by slightly by cycling (altering) your cardio intensity. For instance on Day one, stay at 65% of your max rate, Day two 55%, Day three 70%, etc. By doing this you will prevent your body from adapting too change (a good thing) while also still maintaining an average intensity in the lower range. Vary your cardio workouts through different approaches (walking vs. calistinichs; stationary bike vs. running stairs, try different options on an exercise such as no hands, peddling in reverse, etc.) Bottom line: Use different equipment or exercises occasionally will challenge your body. And as a result you will get a better workout and better results this way. If you can only do one session I would recommend 35 -45 minutes in the morning (on an empty stomach). Consider Taking Supplements if your Doctor Approves. Taking the right supplements can also help increase your body’s ability to burn fat. Here are my favorite proven non stimulating supplements aid in fat burning include: Conjugated Linoleic Acid (CLA) CLA is a naturally occurring fatty acid in a number of foods (CLA such as milk, cheese, beef, lamb, etc.) that exerts a positive effect on protein and fat metabolism by accelerating fat loss. CLA's commercial form is derived from sunflower oil. In addition to increasing lean muscle mass while reducing body fat, studies have also shown CLA to have anti-catabolic, anti-oxidant, immune enhancement, and healthy cholesterol maintenance benefits. An ideal daily dose of CLA for a 200 lb. athlete is approximately 4-5 g/day even divided and taken with L-carnitine is a non-essential amino acid (said to be non-essential because human bodies produce it) that burns fat by transferring long-chain fatty acids, such as triglycerides into mitochondria where the compound is oxidized to produce energy. Without optimal amounts of L Carnitine, there is not optimal fat burning because the breakdown of long chain fatty acids is slowed. L-carnitine works best with a diet moderately low in carbohydrates (50 percent or less of calories consumed) because high levels of carbohydrates promote high levels of insulin, which inhibits L-carnitine activity. L-carnitine is also reported to improve the recovery rate for athletes by limiting the production of lactic acid (a waste product in muscle tissue). 1,000 mg to 4,000mg (1 to 4 grams) shuld be taken on an empty stomach; half an hour before a meal, right before a workout or a couple of hours after eating to optimize fat loss. Omega-3 Fatty Acids Omega-3 (along with omega-6) belongs to a family of fats called essential fatty acids (EFAs). These EFAs are found in polyunsaturated fats. Omega-3 are reported to help regulate the body's blood sugar levels, and also help to increase the bodies metabolic rate resulting in more calories burned. The richest natural source is flax seed oil (linseed oil) Oily fish such as salmon, herring, sardines, rainbow trout, eels, kippers and mackerel also contain high levels of Omega-3 EFAs. I recommend 10 to 12 grams per day with meals in equally divided amounts. Calcium Pyruvate (Pyruvate) Calcium Pyruvate (Pyruvate) is a naturally formed product (a three-carbon ketoacid produced in the end stages of glycolysis) that enhances the transport of glucose and protein into muscle cells and increases the amount of ATP available to the mitochondria. (Pyruvate is the "end" product when carbohydrates and proteins are metabolized in the body). Pyruvate's fat burning benefits are based on its potential to increase resting metabolic rate. Pyrurate increases the body's use of fat as an energy source for cellular respiration thus raising our metabolic rate, and the higher our resting metabolism, the more calories we burn throughout the day. The calories burned are also calories that will not be stored as fat. There is controversy as to what dosage of pyruvate is effective. Critics argue that while pyruvate may be effective for weight loss, the amount required is too high (30 grams a day) to be safe for daily consumption. Recent studies have shown effectiveness using only six grams of pyruvate a day. Although there is disagreement, I have found that eight grams of pyruvate divided over three doses works well for me, especially when I am taking CLA and L-carnitine. Higher doses can be irritating to the stomach. MCT Oil MCT Oil stands for Medium Chain Tryglycerides. MCTs are derived from coconut oil. When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Remember that the fuel of preference for the body is carbohydrate. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly from the small intestine to the liver by the portal vein. Some MCT's are used for thermogenesis, and a portion is converted to ATP, the energy currency of the cell. In the liver, some of the MCTs are turned into ketone bodies, which the muscles can use for energy like a carbohydrate. Because MCTs are processed in the liver, so there is little left to be stored as fat. MCTs are an excellent energy source for people on low carb diets, or for those that are cycling carbs (on their low carb days) as they can deter the "low carb blahs” that make people irritable and weak. Note: MCT oils can irritate the stomach so when starting a plan with MCT oils work up to a dose that your body can stand. My Honorable Mention List Secondary supplements that aid in glucose transport (e.g., chromium). Secondary supplements that aid in adrenal gland function and conversion of glucose to energy (e.g., Vitamin B5/pantothenic acid, Magnesium) Secondary supplements important for the maintenance of blood glucose levels (Manganese Secondary supplements that aid in controlling insulin levels (e.g., chromium, Brewer's Yeast, zinc) Secondary supplements that reduce blood sugar/reduce fat storage (e.g., Alpha Lipoic Acid (ALA), Ginseng, Inositol) Secondary supplements that reduce fat absorption (e.g., Chitosan) Secondary supplements that aid in fatty acid metabolism (e.g., B3,Niacin/Niacinamide) Supplements that slows down the body's fat-making process (e.g., calcium). Best Regards, Jeff Behar |
| Date | 2007-02-10 |
| Location |  |
| Message | Hello again! My gosh that was a lot of useful tips thank you so much! i have asked many people and they all contradic eachother, i'd rahter listen to you than them. The nutritional tips you gave me are awesome, but as im 15 and i cant really buy my own food, i was wondering if you could give me and easy things to make and take to school and how much water should be drinking? and how long after my dinner should i rest before going to bed? I have been going for runs in the morning before breakfast, but would a quick walk do the same as a run? When i was in the gym in Australia, my legs really got a good work out from incline press = 80kg but now all i have a t home are 3kg weights, im going to but 7.5kg weight is that better to do less reps and more weight or more reps and less weight? What makes the mucle heal or recover faster because my muscle take a long time to recover. Over here in Otorohanga where i live is a small as town and i live far away from it and i have no way of getting into a gym unfortunatly, so i have to do things here with dumb bells. I believe i can do it, i need to put my mind and body into gear and go for it. Thank you so much for the advice i know i'll be asking you things from now on if you dont mind, everyone else just confuse me. Thanks again!!! Jeff’s Response Hello again to you Lucia as well! I am glad that you found my response very useful. You are very wise beyond your years to quickly ascertain that there are many people out in the health, fitness/sports and nutrition fields that give contradicting advice. Your choice to stick with one plan for a time needed to let it work is a good one. I am flattered that you chose to listen to me. I am also certain that you will achieve maximum results, since I am as sure that you are dedicated and will put in the needed effort. To answer your questions regarding easy things to make and take to school...You should have 5 to 6 good protein meals evenly spaced throughout the day (every 3 hours). Tuna in fresh water from a can will give you enough protein for a meal. Other options are fresh chicken breast (about 6 ounces) or fresh turkey breast (about 5 ounces), white fish (about 6 ounces) or 6 to 8 egg whites. Another choice is a high quality protein powder which you can add cold water and shake it with a shaker bottle. This is a great idea before and after your sports practice. With each protein meal has a small amount of good carbs (e.g., a small yam, sweet potato, an occasional banana (high in potassium)). These carbohydrates in most instances (except immediately following intense training, should be low on the Glycemic Index. What is the Glycemic Index you may ask? The glycemic index describes how carbohydrate foods behave in our bodies. It is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. So to recap…The glycemic index ranks carbohydrates according to their effect on our blood glucose levels. Choosing foods that are low on the glycemic index (GI)produce only small fluctuations in our blood glucose and insulin levels which is a good thing. Eating this way is the secret to having sustained energy, less “energy lows”, less body fat, and the key to long-term health, because it will reduce your risk of heart disease and diabetes. It is also the key to sustainable The GI is of foods based on the glucose index—where glucose is set to equal 100. Another advance concept to understand which I do not usually discuss so early in the diet processes is the glycemic load (GL) and grams of carbohydrate per serving. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account. The GL gives a more complete and accurate picture than does glycemic index (GI) alone. How you may ask?? A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar as well. The GL will tell you this information. For example: The carbohydrate in watermelon, for example, has a high GI. However, there aren’t a lot of carbohydrates in watermelon per serving, so watermelon's glycemic load is relatively low. The glycemic load is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. Take, watermelon as an example of calculating glycemic loads. Its glycemic index is pretty high, about 72. A serving of 120 grams of watermelon (a little over 4 ounces) has 6 grams of available carbohydrate per serving. Its glycemic load can be calculated like this: 72/100*6=4.32. This can be rounded to 4. This is a pretty low GL. Foods with an intermediate or high GL range from very low to very high GI. Another example of a free comprehensive GI resource database that you can use to find the GI value of your favorite carbohydrate food, as well as check the glycemic load (GL) and grams of carbohydrate per serving. http://www.ziag4.mmb.usyd.edu.au If you prefer the relative simplicity of a list of just common American foods one such list (there are many) can be found at: http://www.mendosa.com/common_foods.htm. So when you are planning your meals remember the need for protein. Protein is essential for all living things, especially humans. Our bodies are mostly made up of various proteins. Protein makes up 15-20% of ones bodyweight. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight. 60-70% of all protein within the body is found in muscle tissue. When people think about protein most people think only of building and repairing muscle when the word protein is mentioned. Proteins (amino acids) are a part of every cell: muscles, connective tissue, blood-clotting factors, enzymes, immune bodies, hormones, and bones. Eating enough protein is vital for maintaining health and is the key to life. Proteins control almost all the molecular processes of the body. Without protein all living things would die. Protein provides essential benefits to maintianing life, such as: Maintaining body fluid balance through blood proteins, preventing a condition known as edema (buildup of excess fluid outside body cells) Regulating the pH, or acid-base balance, in the blood Promoting muscle and tissue growth and muscle and tissue repair. Protein is the only nutrient directly responsible for building muscle. By being a direct precursor to building muscle protein is essential for muscle recovery and growth. To build muscle it is essential that proper amounts of high quality protein be consumed at the proper times. Preserving lean muscle mass; especially when on a low carbohydrate diet. Controlling many of the important processes in the body related to metabolism. Providing energy when carbohydrate is not available. Consuming high quality protein after exercise helps to increase the amount of carbohydrate your muscles can store – helping you recover more quickly from training. The branched-chain amino acids in protein sources, such as milk proteins enhance energy, and increase endurance. >Maintaining Immune Function. Increasing Thermic Levels. Studies have shown that foods that are high in protein can actually speed up your metabolism as much as 30% because your body has to work harder to digest process and utilize it compared to foods that are higher in fat or carbohydrate. Controlling Blood Sugar Levels. Controlling blood sugar levels stops large energy swings that can occur when blood sugar levels go though peaks and valleys. It stops your craving for food that occurs when your blood sugar level drops. It inhibits the activation of fat storage enzymes responsible for increasing adipose tissue. It also maximizes the production of enzymes that breakdown stored body fat. There are also many benefits of understanding the Glycemic Index and the Glycemic load so you can eat the right carbohydrate in the right amount at the right time... Eating a lot of high GI foods/high GL can be detrimental to your health because it pushes your body to extremes. This is especially true for those that are overweight and sedentary (non active). Switching to eating mainly low GI carbs and a low GL will keep your blood sugar levels steady. This will keep your energy levels balanced, so you will perform better, and be more mentally alert as well. It also will allow you to feel fuller for longer between meals, thereby making it easier to avoid binge eating. To recap: • Low GI diets help people lose and control weight • Low GI diets increase the body's sensitivity to insulin • Low GI carbs improve diabetes control • Low GI carbs reduce the risk of heart disease • Low GI carbs reduce blood cholesterol levels • Low GI carbs can help you manage the symptoms of PCOS • Low GI carbs reduce hunger and keep you fuller for longer • Low GI carbs prolong physical endurance • High GI carbs help re-fuel carbohydrate stores after exercise The basic technique for eating the low GI foods is simply to swap high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. • Use breakfast cereals based on oats, barley and bran, not processed sugar cereals. • Use breads with wholegrain, stone-ground flour, sour dough, not white breads. • Reduce the amount of white potatoes you eat, replace them with sweet potatoes or yams. • Enjoy all other types of fibrous vegetables • Use Basmati, Brown, or Doongara rice, minimize white rice. • Eat plenty of salad vegetables with a vinaigrette dressing • Minimize fruit consumption and eat fruit mostly after your workouts. High GI carbs help re-fuel carbohydrate stores after exercise Regarding your question about how much water to drink. That is a great question. Many people underestimate the importance of water to the body. What is even more alarming is that even among the most experienced athletes, there is a huge gap in knowledge regarding the understanding as to why proper hydration is important for health, and for competitive success as well. Water is the single most critical nutrient (followed by protein) for the human body. Why? The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Water is also critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, because cramping and slow muscular response. Proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions. Note: Severe dehydration can cause death, and has done so in athletics. Now to the good part, water has many health benefits. Health benefits include: Healthier Skin. Ensuring that you are properly hydrated will prove to be a far better solution to preventing or decreasing wrinkles than the many expensive and in most cases barely effective products being marketing to the public. Healthier Teeth & Bones. Water also makes teeth and bone stronger. The additional fluoride added to our water supplies provides extra strengths and bone density to our teeth and bones. Healthier Joints. Water is extremely important to the joints. Because the synovial fluid contains water, if you become dehydrated less synovial fluid is available to protect the joints. Healthier Mind & Body. Water is essential for nutrient absorption and many chemical reactions in the body for overall health, including proper brain function and improvements in memory. Healthier Digestive System. Water also helps improve the digestive process and is imperative in maintaining a healthy urinary tract and digestive system. It is also important to properly metabolize food. Drinking sufficient amounts of water will help reduce constipation and will help the body process and transport nutrients and excrete any waste products once they are metabolized. This is very important for athletes because greater amounts are needed to compensate for the amount of water lost through sweat (working out) and through higher metabolism (caused by increased exercise and more lean body mass). Reduces Fatigue. Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation. Since water is the medium in which all energy reactions take place. If you become dehydrated you will become lethargic, can experience cramping and endurance and strength performance will suffer. In fact, athletes that do become dehydrated often find reduced performance in the days following. Helps In Weight Loss. Water can suppress the appetite naturally and increases the body's ability to metabolize stored fat. Reduces Fluid Retention. Drinking increased amounts of water is the best natural treatment for fluid retention. Increases Energy. Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation since water is the medium in which all energy reactions take place. If you become dehydrated you will become lethargic, can experience cramping and endurance and strength performance will suffer. In fact, athletes that do become dehydrated often find reduced performance in the days following. Helps Build Muscle. Water is needed to transport nutrients to your cells and transporting waste out of the body. Water helps form the structures of protein and glycogen. In order to move and flex your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp. Since muscles are controlled by nerves, without the proper water and electrolyte balance muscle strength and control will also be impaired. Increases Muscle Tone. Muscles are made primarily of water. Dehydration can prevent muscles from properly contracting, reducing muscle tone. Increasing water intake will help prevent muscle cramping, improve the strength of muscle contractions and quicken muscle response. Preventing dehydration will also help prevent sagging skin, since water will fill out the muscles, resulting in clear, healthy and resilient skin. Reduces Risk Of Disease. Studies have shown that increasing daily water intake has shown to decrease the risk of colon cancer by 45%, reduce the risk of bladder cancer (by 50%) and it can potentially even reduce the risk of breast cancer. It is also believed that water may prevent kidney stones and urinary tract infections. Other Known Benefits. Water also aids circulation, and helps regulate the body's cooling system. It can also positively affect athletic performance. Many people are unaware of how water affects performance. Even being slightly dehydrated can cause poor performance, and is often overlooked. Improper hydration can result in muscle cramping, decreased strength and reduced endurance which impacts athletic performance. One last point about water to remember…By the time you are thirsty, your body is already dehydrated. Once dehydrated endurance is diminished, strength can drop, and the effect can last into the following day(s). Instead of relying on a signal, drink water at regular intervals regardless if you're thirsty or not. Common Causes of Water Loss Caffeine/alcohol consumption (diuretics) Increased Stress. Can cause water loss. Hot environment, increases sweating. Increased physical activity (water loss from sweating) Dieting. Large food intake (common to bodybuilders) Increasing intake of vitamins, minerals. Increased sodium consumption. (Water intake will help the body excrete sodium and excess water stored) The average amount of water lost per day During Normal Body Functioning includes: 16 ounces through respiration (average) 16 ounces through invisible perspiration (more if sweat is visible) 48 ounces through elimination (Note: the more food you eat, the more you eliminate, the more water will be lost) How Much Water Is Enough? It is suggested that the average person (which is fairly inactive) requires a minimum of 8 to 12 cups of water per day. However, this amount is far too low for active people who need much more to replace the fluid lost during exercise. Also remember that over a gallon of water can be lost if you live in a hot climate. My advice to stay hydrated is to drink at least eight ounces each hour you're awake. When you are exercising and thirsty it is easy to drink 4 to 8 times that amount if you bring a wide mouth container with you for constant refilling. Other hints: always have something to drink with you. Also remember to: Drink water before during and immediately following exercise. If you don't replenish your fluid loss during exercise, you will tire, and possible cramp. Performance will not be at your best. Drink water immediately following exercise. If you don't replenish after exercise, your performance on the following days will suffer. Remember you need to drink water for health at regular intervals regardless if you're thirsty or not. By the time you are thirsty, you will already be dehydrated. It is essential that you stay hydrated if you want to build muscle and experience optimal performance. Remember to drink at least 16 ounces of water after sleeping. 8 hours of sleep, especially in a dry and hot room can rob your body of needed water. You can easily wake up in a dehydrated state after a long sleep under these conditions. Other tips for proper hydration: Drink more water when caffeine is consumed. Caffeine is a diuretic. Water intake should be increased when excess caffeine (also found in thermo products) is consumed. Drink water cold when possible. Cold water absorbs into the system more quickly than warm water. Additionally, some limited evidence suggests that drinking cold water can actually help burn calories. Do not forget the impact that supplements and medicines may have on hydration. Some supplements (and medicines) require that you take more water for them to be effective (and because some may be diuretics or cause harm if enough water is not consumed. No2 products, and some antibiotics are good examples. As a minimum, since you are an athlete, drink at least 1 1/2 gallons a day. Regarding eating before bed...You can eat right before bed if your stomach can handle it. Just make it a high [protein low fat, low carb meal…like turkey and a small amount of fibrous carbs. Regarding your question about whether a run or quick walk will be best ....a quick walk at 65% max heart rate will burn fatter and conserve muscle. Why? The advantage of low intensity cardio is that most of the calories burned will come from stored fat and not other sources such as glycogen, and protein (muscle). Low intensity exercise burns more fat because fat is a slow burning fuel that requires oxygen. When you work out intensely oxygen is not always efficiently delivered to the cells in sufficient quantities which cause the body to burn more carbohydrates in order to keep up with increasing demand. The body then adapts to use glucose as the predominant energy source since glucose does not require oxygen. To burn fat directly you need to exercise at a lower level of effort (between 55 % and 65 % of your maximum heart rate) and for longer duration. Also do your working out and cardio in the morning, because exercising before eating also causes your body to mobilize more fat because of the unavailability of glycogen and because after fasting your insulin levels are the lowest (insulin interferes with the mobilization of body fat). This also ensures increasing levels of glucagon (a hormone that stimulates the release of fatty acids from adipose tissue while inhibiting the breakdown of glycogen from the liver). The combination of low levels of both insulin and higher levels of glucagons (i.e., a low insulin to glucagons ratio) will create a superior fat burning environment when combined with low intensity, aerobic exercising for a prolonged period of time. Regarding your question about muscle recovery, there are a lot of suggestions I can give you and it will take too long to write today (I think I gave you a lot to go on already today). I will briefly tell you the best thing for muscle recovery is good rest (do not work out too often) and proper nutrition, especially following working out. For more tips visit Jeffbehar.com, and also come back and visit the guest book where I will also give tips and advice. Also do not forget to come back and let us all know how my advice has helped by signing back into the guest book and leaving an update. Best Regards, Jeff Behar |
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