Protein Supplements

Ok, so now you are working out and managing your weight. What's missing? Making sure you are getting all the vitamins, minerals and protein is what!

You can be totally mind boggled by the information that is out there about nutrition and supplements! It's an amazingly confusing arena for the newly fit and gets worse the longer you
look into it.

The following are my thoughts on the subject:

Vitamins:

First you need a good multi-vitamin and I don't mean One-a-Days. They are fine if your exercise level is minimal. But if you are hiking for 30- 40 minutes a day, cycling or doing a good core workout program they just aren't enough. I have found a great vitamin for me It's sold by GNC and it's called Mega-Man( yeah, I know the name is kinda hokey).They also have a womans version.

These vitamins not only give you the standard vitamins they also give you a good boost in all the essential minerals you need. I buy the 180 tablet bottle and only take one a day( the reccomended dosage is 2 but I find it excessive) so it lasts me 6 months. The cost is about 40.00(canadian)which works out to about .22 per day!

I would recommend that you get a Gold card membership at GNC. It's worth it and will pay it self back on your first order. You save 10-30% off everything you purchase there.

Protein Powders

Why such a fuss about protein? Protein has many important roles in the body; they are part of every cell: muscles, connective tissue, blood-clotting factors, enzymes, immune bodies, hormones, and bones.

Protein Is Needed For:

• Muscle and tissue growth (especially important for children, teens, and pregnant women)
• Muscle and tissue repair
• Regulating the pH, or acid-base balance, in the blood
• 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
• Making essential hormones
• Making and enzymes or subunits of enzymes, catalyzing chemical reactions
• Immune function via protein antibodies
• The storage and transport of various ligands
• Maintain body fluid balance through blood proteins, preventing a condition known as edema (buildup of excess fluid outside body cells.
  
  
  
  
  

Adequate amounts of good quality protein is definitely a must for anyone trying to increase lean muscle mass and/or reduce body fat while maintaining muscle tissue. There is no argument with these advantages of consuming adequate amounts of good quality protein. The argument among athletes and nutritionists however has focused primarily on the amount needed and whether if it makes any difference if you eat your protein from a supplement or from food.

If you have the money, it is certainly convenient to just drink down a high quality protein supplement, and adding a high quality supplement certainly can't hurt.

Beyond the convenience however, there is no substantial evidence that there is any advantage to consuming the protein through supplementation. Does that mean you shouldn't take supplemental protein?

Absolutely not. There are obvious times when one source may have a greater advantage then the other. For example a "fast digesting" proteins such as whey isolate would be an ideal supplement to consume immediately upon waking and immediately following strenuous exercise when your blood amino acid levels are low.

Conversely, eating a protein meal can be advantageous as your last meal of the evening because the digestion process provides a slow steady stream of amino acids to the body when your next meal will not occur for several hours later.

To find out how much protein( approximately) you should have a day go here.

Protein powder also has TONS of vitamins and minerals including omega-3 fats added to it. Hence the reason I only take one of the multi-vitamins.

The protein powder I use is ISO-Pro Low Carb Vanilla ( it comes in a ton of flavors) it's made by Precision Sport Supplements. I get the vanilla so that I can make it taste any way I want.
It's 79.99 for 6 lbs. and can be purchased at Supplements Canada web site or GNC. The 6 Lb. container lasts about 3-4 months.

Another supplement is Vege-Greens Berry Splash. It gives you the equivalent of a big bowl of vegetables( and tons of natural herbs and nutrients) in a little scoop. It lasts for about 5 months.

For My Protein shake (which I have for breakfast everyday)I use:

1 scoop of protein powder

1 scoop of Vege-Greens

1/2 a Banana

2 Teaspoons of Yogurt

1 Teaspoon of Flax seed Oil ( you can find it at Bulk barn in the cold section)

1/2 cup of frozen berries ( 4 Field frozen berries $5.99 a bag at Independent)

1 teaspoon of Fry's Cacao ( it has no sugar but gives it a nice chocolate taste)

5 frozen cranberries ( for the antioxidant effects)

8- 10 ounces of water

Throw it all in a blender and mix it up!

You can also add some sliced fruit or substitute the water for 2% milk or a low sugar fruit juice.

Here is the breakdown on the shake :

Calories 344

Protein 40 grams

Fat 2 grams

Sodium 86 mgs

Cholesterol 0

Carbohydrates 46 grams

Fiber 13.7 grams

Sugar 16 grams (from the berries and Banana)

Potassium 328 mgs

That's it for today! have a good one and Live lean, fit and well!

Richard

Increasing your metabolism

Increase metabolism to speed fat loss

The quickest way to succeed in losing weight, and to keep it off, is by increasing your metabolism. Don’t be fooled by all of the fad "diets". Just think of all those lean body builders. How do you think they achieved their fitness goals? They have developed incredibly fast and efficient metabolism.

The problem with fad diets is that many actually cause the metabolism to slow down. A decreased metabolic rate is often the very reason that weight loss progress grinds to a sudden halt. Increasing exercise often has no effect, and reducing food intake often won’t help either. Because the net loss of protein in the muscles continues to lower your metabolism, the body will adapt to the lower calorie intake.

Permanent fat loss will occur if the metabolism is increased beyond normal!

It’s a physiological fact that when we lose weight, we also lose protein from our muscles. And the quicker the weight loss, the greater the loss of protein. Because there is less intake of protein from dieting, the protein in the muscles is broken down and used for energy or to create new proteins for our immune systems. Unfortunately, a net loss of protein will always decrease the body’s metabolism.

As protein is lost from the cells, it gradually lowers the total lean body weight. This affects the body composition and lowers the metabolism. Because of this process, we gradually require fewer calories to maintain body weight. If the current diet is continued, weight loss will eventually stop. In fact, it’s even possible to SLOWLY GAIN BACK WEIGHT if a dieter sticks to a very low calorie diet!

Anaerobic exercise burns more carbohydrates but can help increase metabolism to burn fat indirectly. Learn the difference between aerobic and anaerobic exercise.

Anaerobic Exercise

The words aerobic and anaerobic refer to energy pathways that are utilized during exercise. Aerobic means "with oxygen" and anaerobic means "without oxygen".

Fat needs oxygen to burn completely so in order to burn fat during an exercise we need to move slowly and smoothly. This enables muscle cells to be supplied with enough oxygen to continue with its aerobic capacity and utilize fat as the main energy source.

Anaerobic exercise requires moving at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat.

When we breath heavy we start to develop an oxygen debt and muscle cells switch to burning mainly carbohydrates, this fuel burns quickly and does not require oxygen.

So, exercising anaerobically will pump up your metabolism ,get you over the "hump" and back on your weight management track!

Next blog post will be on nutrition and supplements!. Till then live lean, fit and well!

Richard

Exercise Tips and Questions

Yesterday we spoke a little about food. While there is so much more to cover such as supplements, anti-oxidants and the like today, we will get started on exercise.

Eating right is only half the battle. Exercising right is the other half and just as hard!! As always, see a doctor for check up before you start any type of exercise. In your effort t0 be healthy the last thing you need or want is to keel over while doing it!

Some easy tips :

Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day.You can do all 30 minutes together or through short bouts of intermittent activity(e.g. 10 minutes at a time).

Add strength-developing exercises at least twice per week.

Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.).

Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

Select activities you enjoy, find satisfying, and give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

Be sure your activities are compatible with your age and physical condition.

Make it convenient to be active. Choose activities that are readily accessible(right outside your door) like gardening, walking, or jogging.

Try “active commuting.” Cycle, walk or in-line skate to work or to the store.

Make your activity enjoyable – listen to music, include family and friends, etc.

Questions you may have:

Is there anything I should do before and after I exercise?

You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.

After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period. I will place a few stretches at the end of this blog :)

How hard do I have to exercise?

Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60 to 85% of your "maximum heart rate."

To figure out your target heart rate,(caution, math mumbo jumbo to follow!) subtract your age in years from 220 (which gives your maximum heart rate), and then multiply that number by 0.60 or 0.85. For example, if you are 40 years old, you would subtract 40 from 220, which would give you 180 (220 - 40=180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).

When you first start your exercise program, you may want to use the lower number (0.60) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (0.85) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.

If you are on High blood pressure meds that lower your heart rate. Taking your pulse won't help.
You should start out exercising at a rate in which you can carry on a normal conversation. Now it might seem strange to talk to yourself( or not as the case may be.) but it's an easy measure to make sure you aren't overdoing it. As you become more fit you can ramp it up so that talking is more difficult eventually getting to the point where conversation just isn't an option! Always remember if it feels like it's too much ..then it is! Slow down . You didn't get out of shape over night, you aren't going to get IN shape overnight either!

How do I avoid injuring myself?

The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.

Everyone has time to exercise. No matter how busy your life is you CAN incorporate exercise into it. There are lots of ways to raise your heart rate during your regular day. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work, or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push the lawn mower or do other yard work. There is so many "little" things you can do. You have to do them!

Below are some stretches you can do. Stretching is important to reduce fatigue and keep injuries at bay. Just remember, don't stretch cold muscles! As I said above start slowly and warm those muscles up!

Warm-up and cool-down stretches

Calf Stretch

Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels (this area is shaded in the picture). Hold the stretch for 20 seconds and then relax. Repeat.


Quad Stretch

Face a wall, standing about 1 foot away from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg for 20 seconds. Repeat the stretch with your left leg.


Groin Stretch

Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.


Hamstring Stretch

Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee up to your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg.


Well that's it for today.

Live life lean, fit and well!

Richard

Food Tips.

In order to manage your weight you need to manage your food! AsI mentioned before, keeping a diary will be helpful to get a good idea of what you are eating. This will also direct you to what you shouldn't be eating.

Now, I don't subscribe to the "never eat anything that's not low fat/calories" school of thought. Life happens and you must live it. The occasional slice of pizza, piece of cake or glass of wine isn't the end of the world. Provided, that it doesn't become a habit!! I would suggest that for the first 4 months you stay away from these foods. Until you can come up with a sensible management plan and have rid yourself of most of you bad habits.

Here are some food tips for you:

Begin with Breakfast:
Your body has gone without food for at least 8 hours - and it's starving. Skipping breakfast keeps your body in "starvation mode" and slows down your metabolism so you don't burn any needed calories. A morning meal revs up your metabolism and keeps your body burning fat all day

Stop Starving:
Skipping meals and eating too little actually lowers your metabolism. Cutting too many calories puts you in a fasting state, which causes your body to hold on to fat and calories to survive. This drastically decreases your metabolism and makes it much harder for you to lose weight

Small Meals for a Big Boost:
Eating smaller, more frequent meals provides a steady source of energy to your body, which boosts your metabolism and increases your energy throughout the day. By eating five to six small meals instead of three large ones, your body burns calories as you go, rather than storing the extra as fat.

Enjoy a variety of foods that will provide essential nutrients.

Three-quarters of your lunch and dinner should be vegetables, fruits, cereals( look for lot's of fiber and little to no sugar), breads(whole grain only!), and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

Choose lower fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to 1-2 drinks per day.

Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.

Eat in moderation. If you are not hungry, don’t eat.

Finally, I realize all this sounds good but how do you know what is right? Here is an easy way to start . I found this weight management program quite helpful and it follows all of the principles mentioned above. The Sonoma "diet" gives you all the food you need and is tasty! It takes some preparation but the benefits are worth it!.

Have a great day!
Richard

Exercise and your Brain

Hmmm ..kinda changes the way we think about all those "jocks" doesn't it?

Exercise can help replenish brain cells, researchers find
National Post
Tue 13 Mar 2007
Source: Reuters

WASHINGTON - Exercise boosts brainpower by building new brain cells in a brain region linked with memory and memory loss, U.S. researchers reported yesterday. Tests on mice showed they grew new brain cells in a brain region called the dentate gyrus, a part of the hippocampus that is known to be affected in the age-related memory decline that begins around age 30 for most humans. The researchers used magnetic resonance imaging scans to help document the process in mice -- and then used MRIs to look at the brains of people before and after exercise. They found the same patterns, which suggests that people also grow new brain cells when they exercise. "No previous research has systematically examined the different regions of the hippocampus and identified which region is most affected by exercise," Dr. Scott Small, a neurologist at Columbia University Medical Center in New York who led the study, said in a statement. "The remarkable similarities between the exercise- induced cerebral blood volume changes in the hippocampal formation of mice and humans suggest that the effect is mediated by similar mechanisms," they wrote. "Our next step is to identify the exercise regimen that is most beneficial to improve cognition and reduce normal memory loss, so that physicians may be able to prescribe specific types of exercise to improve memory," Dr. Small said.

Weight Management

I prefer not to use the term "dieting". Dieting to me connotes something that you go on to lose weight and then it ends(which it usually does!)at which point you gain it back! Weight management on the other hand is an on-going process. It's a way of life.

Weight management is simply eating the right kind of foods in the right amounts for YOU. Everyone is different and each needs to find their own balance of foods to be able to manage their weight.

There are however a few simple rules.

1. To lose weight you must consume less calories than you burn, in the right proportions.

Lets face it, we all KNOW this rule. Following it is another thing right? You would be amazed at the amount of calories you consume without even knowing it.

I know you have heard this before but keeping a diary of what you eat every day, is essential. This will give you a handle on what you are consuming so you can learn what to eat and what not to eat. Keep a diary for 4 months. Log every thing you eat and then spend a few minutes each day to add up the calories, fat, carbs and protein you consume each day. I am sure it will shock you. Once you have a handle on it you can change it! Here is a nifty little program that is free and can help you Food File.

2. Find out your Body Code.

There is a great book that was written a few years ago by M.S., Jay Cooper and Kathryn Lance that explains the 4 genetic types of people and the types of diet and exercise that should be applied to each type. It allows you to identify the types of food that work best for you and the types of exercise that your body responds best to. It is readily available at Amazon for $16.95 US.

3. Exercise.

The big E. Yes we need it ..always. Find a good gym that has a core training program and sign up!!
Core work consists of 8 or 9 "stations with different work outs at each station. They range from pure cardio to strength and usually involve some off balance work. You work out at each station for 1 min and then switch to next. This is done for 3 or 4 rounds and gives you a 24 to 27 minute full body workout. Do this 3x a week and you will feel better and stronger as time goes on.

I live in Ottawa and go to Greco's Lean and Fit

If you can't seem to do that then jog, cycle or walk. Just get off your a** and get moving!
As always, before you start any conditioning program please see a doctor and get a physical.


That's it for today. I will soon be getting into specifics on each of the basic categories.

Til then,

Live life lean, fit and well!

Richard

Hello and Welcome!

I am starting this site to be able to talk to people in plain language about fitness and weight management. There is soo much info out there and to the uninitated it can be very confusing.
I will try to find the best ( in my opinon) and place it here in plain language.

Just a little about me. In the last 2 yrs I have lost about 100lbs(still 20lbs to go!). It wasn't easy and I got a lot of support from the love of my life. I did do it though and learned ALOT along the way.

It was confusing for me ..all the do's and don'ts , supplements and diets there are hundreds of them! Over time I was able to find what worked best for me in a sensible and relatively inexpensive way. Hopefully, I can pass that along and help some one right from the start.

Richard