Health, Fitness and Training: 2009

Caffeine: A performance enhancer and fat burner

Today I am looking at the role of caffeine as a fat burner and performance enhancing drug, its effects, side effects and doses. Caffeine is the most widely used stimulant drug in the world, often found in coffee, tea, soft-drinks, some non perscription medications and chocolate.

In 1 January 2004, caffeine was removed from the 2004 World Anti-Doping Agency Prohibited List

Effects of Caffeine

Effects include the mobilisation of fats from adipose tissue and the muscle cells
Alterations to the central nervous system to change perceptions of effort or fatigue
Stimulation of the release and activity of adrenaline, and effects on heart.

Caffeine enhances endurance performance because it promotes an increase in the utilisation of fat as an exercise fuel and 'spares' the use of the limited muscle stores of glycogen. studies now show that the effect of caffeine on 'glycogen sparing' during sub-maximal exercise is short-lived and inconsistent - not all athletes respond in this way.

The metabolic effect of caffeine are more variable in untrained people.

There is evidence that caffeine enhances endurance and provides a small but worthwhile enhancement of performance over a range of exercises including short-duration high-intensity events (1-5 min), longer high-intensity events (20-60 min) and endurance events (90 min + continuous exercise).

Traditional protocols for the use of caffeine involve the intake of caffeine one hour prior to the event, in doses equivalent to 6 mg/kg

Newer studies in available literature suggests that performance benefits can be seen with moderate amounts 3 mg per kg of body mass of caffeine 1 hour prior to exercise. These studies show that performance benefits do not increase with increases in the caffeine dose above 3 mg/kg. The use of larger doses of caffeine increases the risk of side-effects.

Side Effects

small to moderate doses of caffeine have minor effects on urine losses or the overall hydration in people who are habitual caffeine users. Because caffeine increases the production of stomach acid it may worsen ulcer symptoms or cause acid reflux. Insomnia, poor sleep, and anxiety are well described psychological side effects of caffeine. At higher levels of intake, caffeine has the potential to cause increases in heart rate, impairments or alterations of fine motor control and technique.

At intakes above 13 mg/kg of bodymass the risk of side effects are significant

Sudden discontinuation of caffeine in a regular user may trigger caffeine withdrawal symptoms. The most common symptoms are headache and fatigue.

References

Appl Physiol Nutr Metab. 2008 Dec;33(6):1319-34.
AIS Fact Sheet

Creatine: Muscle Building Suppliment

You've most likely heard of Creatine, and most people you meet seems to have heard something different about the supplements and, often based on incomplete or inaccurate information.

What is Creatine

Creatine is a dietary component found in meat and eggs. A typical daily intake is around 1 gram and 95% of the bodies creatine pool is found in the muscles. Daily turnover of creatine is 2 grams therefore the rest must be manufactured by the body. Vegetarians often have lower muscle levels of creatine. Most creatine in muscle is bound to phosphate.

What does Creatine do

Creatine phosphate provides a limited but fast acting system to regenerate ATP and is the most important fuel source in the performance of exercise that requires an all out effort for 5 to 10 seconds

Does Taking additional Creatine help performance

Performance studies have shown evidence that creatine suppliments improve recovery between repeated bouts of high intensity exercise. An increased level of total creatine in the muscle appears to increase the rate of resynthesis of phosphocreatine during rest periods between sprints. Creatine does not seem to enhance performance of aerobic or endurance sports.

Creatine Loading

Creatine loading is associated with an imediate weight gain of 1-2 kg, this is due to fluid retention in the muscle and urine output has been shown to be reduced during creatine loading. There is no scientific proof of muscle gain directly from the creatine but it is believed increased muscle gains can be made due to improved recovery times.

How to Creatine Load

The quickest way to Creatine Load is to take large and frequent doses of creatine suppliment for a number of days. 5 gram doses four to five times per day for 5 days. Eating a moderate amount of carbohydrates (100 grams) with each dose increases Creatine uptake. Following loading creatine stores gradually drop over a period of 4-6 weeks but a dose of 2-3 grams of creatine per day will keep loaded muscles at an elevated level.

How Safe Is Creatine

Evidence concerning the physical consequences of creatine usage is virtually nonexistent.

References

Greenhaff, P.L. Creatine and its application as an ergogenic aid. International Journal of Sport Nutrition (1995) 5:S100-S110

Training and nutritional strategies for sports peak performance, John Hawley and Louise Burke

The Hollywood Diet

The Hollywood Diet comes in two varieties but they are both very similar. The diet comes in the one or two day form. This diet claims to be an exclusive "Miracle Juice" scientifically formulated so that in a mere 48 hours you will cleanse your body and lose up to 10 pounds.

The Hollywood Diet is a juice fast and detoxification drink. Your total caloric intake will drop from your usual calorie intake down to just 400. You are not allowed to eat anything at all while on the Hollywood Diet. You can't help but to loose weight on calories this low.

The makers of the hollywood diet say the secret lies in the special formula of all natural fruits and purees, vitamins, minerals, antioxidants and essential oils that have been scientifically researched and formulated to detoxify your body, and achieve dramatic weight loss in just two days.

You will lose weight while on the Hollywood Diet but where is that weight coming from exactly? the weight loss is mostly water and will return when the diet finishes.

Drawbacks of the Hollywood Diet

Expensive
Weight comes straight back on once diet finishes
Intense food cravings
Can cause dizziness and cramps

The hollywood 48 hour miracle diet has nothing to do with fat loss, or even healthy weight loss and is NOT recommended

Keeping Fit without a Gym Membership

One of the most common reasons I hear for not being able to get regular exercise is the inability of afford a gym membership or home gym equipment. This should not be a reason for not getting regular exercise both cardio or weight bearing exercise.

Cardiovascular Exercise at home (Cardio)

A simple definition of cardiovascular exercise is any exercise that raises your heart rate. Here is a simple list of low cost cardio exercises that can be done at home.

1. Skipping (Jump Rope)

Skipping is a great high intensity form of cardio but is also high impact.

2. Star Jumps (Jumping Jacks)

Star jump are a great way to fit some exercise in during ad breaks while watching T.V

3. Running in place

Another good form of cardio that can be done at any time.

4. Dancing

Throw on a CD of your favourite music and just enjoy yourself.

5. Shadow Boxing

Shadow boxing is a great form of cardio that is low impact and can be made more enjoyable if done to your favourite music.

Strength Training

Strength-building exercise makes your muscles and bones stronger and increases your metabolism. They are important for maintaining lean muscle while loosing weight to maximise fat loss.

1. Squat

Squats are a great strength exercise working many muscle groups at the same time including Abs , Obliques, glutes (butt), Lower back, Hamstrings, Quadriceps and adductor (inner thigh) muscles. Squats can be made more challenging by doing single leg squats.

2. Lunges

Similar to squats but a little easier and works less muscles

3. Tricep Dips

Tricep dips are great for the back of the upper arm (the floppy bits that woman often have problems with) and can be done anywhere you have a solid chair or bench.

4. Pushups

Great for chest, shoulders and triceps, there are many varients to change the primary muscle used.

5. Planks

Fantastic exercise to strengthen the whole core area with less chance of injury compared to crunches or situps.

Myths of weight training for woman

I hear it all of the time, I don't want to lift weights because I don't want big muscles or I just do aerobics and sit-ups because I don't want to look like a man. Learn the truth about the Myths about woman weight training.

Myth 1
Weight training makes you bulky like a man.

Women do not, and cannot, naturally produce as much testosterone as men. Testosterone is essential to develop large muscles.It takes serious dedication, the right diet, Quality weight training schedule and for some, chemical enhancement. Muscle mass does not suddenly appear because you dare to lift weights.

Myth 2
Women can't get strong.

The truth is muscle size is not everthing when it comes to strength, By weight training you can teach the muscle fibres and nerves that make up the muscles in your body work more as a team and a team is stronger than an individual. An increase in in the strength of a muscle can be atributed as much to the number of muscle fibres recruited as the size of the muscle fibres.

eg. if you do a bicep curl and only a few motor units fire (motor units are nerves that tell muscle fibres to contract) the force produced will be small but if a lot of motor units fire at the same time then there will be a stronger contraction of the muscle. this function of strength is reffered to as multiple motor unit summation.

Myth 3
A woman's muscles will turn to fat when she stops training.

Muscles cannot turn to fat. They simply do not have to capacity to shift from one type of tissue to another. Muscles that are not used will grow smaller or atrophy.

Myth 4
To tone my muscles, I should use lighter weights and high reps

'The Pink Dumbbell Myth' that is often spread by magazines and infomercials, convincing us that we should use lighter weights. The truth is that this type of strength training doesn't burn more fat and the only way it will 'tone' your body is if you've created a calorie deficit that allows you to lose body fat. The weights you lifts should be determined by your goals

For strength gains: 1-6 reps, heavy weight
For gaining muscle and size: 8-12 reps, medium-heavy weights
For endurance: 12-16 reps (or more), light-medium weights

you should always lift enough weight that you can ONLY complete the desired reps.

Myth 5
For fat burning or weight loss, I should only do cardio exercise.

Strength training helps you preserve the muscle you have as well as increase your muscle mass and the more muscle you have, the more calories you'll burn all day long.

Myth 6
A woman can take protein supplements to enhance her physique.

Excess amounts of protein can not change the way a woman's body looks. When the body receives more protien than it needs, these extra calories are converted to fat and stored in the body. A normal active person male or female need around 1 gram of protein per kg of bodyweight, this is increased to between 1.2 and 1.6 gram per kg for a weight training individual.

Myth 7
Spot reduction through exercise.

This myth suggests that doing specific exercises for specific body parts will help you lose body fat there. This is simply not true a persons genetics determines where fat is gained and lost. If you want to lose fat around the thighs or abs, you have to create a calorie deficit.

And finally you are never to old to work with weights.

Fad Diets - The Cabbage Soup Diet

The Cabbage Soup Diet is a 7 day meal plan, aimed at achieving fast weight loss.

The Diet

Day 1
Homemade cabbage soup, plus any fruit, apart from bananas.

Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for dinner (potatoes are off-limits on other days)

Day 3
Homemade cabbage soup, plus other fruits and vegetables.

Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.

Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.

Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.

Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.

No bread, carbonated beverages, or alcohol.

The All important Cabbage Soup Recipe

Ingredients:
6 Large Green Onions
2 Green Peppers
1-2 Cans Diced Tomatoes
1 Bunch Celery
1 Package Lipton Onion Soup Mix
1-2 Cubes of Bullion (if desired)
1 head cabbage

Cut vegetables into small pieces and cover with water. Boil fast for 10 minutes. Reduce to simmer and continue cooking until vegetables are tender. Season to taste with salt, pepper,parsley, or whatever spice you want to add.

Diet Benefits

Fast Weight Loss due to severe calorie restriction

Diet Drawbacks

This diet is not sustainable and lacks many nutrients needed for good health, It is high in salt and requires great will power to survive.

The Lemonade Diet "The Master Cleanse"

Today in my look at Fad Diets i will take a look at the Lemonade Diet also known as the "The Master Cleanse"

History of the Lemonade Diet

The lemonade diet is a detoxification program written by the late Stanley Burroughs. The diet – called the “The Master Cleanser” was written in the 1940s and continues to be popular to this day. The current version was published in 1976 and is simply a 50 page booklet outlining the diet.

The Diet

For at least 10 days, drink around 10 servings/day of the following:

2 Tablespoons (1 fluid ounce) fresh-squeezed lemon or lime juice(approx. 1/2 lemon)
2 Tablespoons (1 fluid ounce) organic Grade B maple syrup
1/10 Teaspoon or more cayenne pepper (hot red pepper)
1 Cup (8 fluid ounces) purified or spring water.

Salt-Water Flush Recipe

Each Morning drink a mixture of:
2 level teaspoons of uniodized sea salt to a quart of lukewarm water

Herbal Laxative Tea

Each evening drink an herbal laxative tea to help with elimination - preferably right before bed.

Do that for at least ten days for a complete intestinal cleanse.

What to Expect

Diarrhea
Dizziness
The salt water can make you vomit.

Does It Work ?

You might lose about 8 pounds (3.6 kg) over 10 days, Most of this is water weight combined with muscle loss and a small amount of fat.

If the Number on the scale is all that matter to you then the answer is yes BUT if you care about loosing fat and keeping your lean calorie burning muscle and staying healthy the the answer to Does it Work is a big NO

If you want to discuss Fad Diets Join me on the Health and Fitness Forum

Fad Diets - Do they work ?

Over the next few articles I am going to take a look at some of the many fad diets that fade in and out of popularty every few years. Some of these diets do work in the short term but a fad diet is usually unhealthy in the long term. Some of the diets i will look at include the Lemonade Diet, the Cabbage Soup Diet, Atkins, The Hollywood Diet, Chicken Soup Diet and more...

3 Tips for Building Muscle

Eat a Quality Diet: When building muscle the body need more calories for the growth of muscle tissue, but this does not mean stocking up on suppliments, it means eating a healthy diet of complex carbohydrates, Protein and esential fats from REAL FOOD. The protein required for building muscle while training is 1.6 gram per kg of bodyweight, consuming more than this will only go to waste.
Training: Muscle only grows if given the right stimulus, Load slould be in the 60 - 80 % 1 RM range, Reps should be between 6-20 and Sets should be 1-5 and complete 1-2 exercises per muscle. Lifting speed should be Very Slow/ Medium with 1-2 minutes rest between sets. Lifting should be done 2-3 days per week. More advanced routines can be added as a beginner gains experience. Care should be taken not to over train as confidence and experience grows.
REST: Muscles need time to recover and grow, training every day does not allow muscles to recover adequately even if a split routine is in use 1-2 days rest without any training is still of huge benefit.

Causes, Treatment and Prevention of Shin Splints

What Are "Shin Splints"

Shin soreness is commonly known as ’shin splints ‘ and refers to the pain or discomfort over the front of the lower leg. The pain may also be felt along or between the two bones and may involve bone, tendon or a combination of these.

Shin Splints are an overuse injury in which the body does not adapt to the repeated stress causing minute injuries to the soft tissues or to the bone, similar to a stress facture. This soft tissue injury leads to inflammation, which is the body’s response to injury. The inflammation causes pain and swelling at the injury site.

Causes of Shin Splints

Footwear – may be inappropriate for activity or individual foot
Sudden changes in training habits (distance, speed, surface)
Malalignment of foot and/or lower leg
Lack of conditioning
Weak or flat longitudinal arch of foot
Running on slopes
‘tight’ Achilles tendon

Treatment of Shin Splints

Immediate Care

The goal of immediate care is to reduce the inflammation:

Ice massage the complete area for 15 – 20 minutes or wrap on an ice pack using an elastic non-adhesive bandage.
Anti – inflammatory medication may be prescribed by your doctor

Longer Term Care

The goals of treatment are to reduce inflammation, remove the cause and allow a return to full activity safely, without a return of the injury.Treatment may include :

Physiotherapy, which may include ice, ultrasound, electrical stimulation and exercise
Anti-inflammatory medication
Modification of activity
Orthotics or change of shoes

Prevention

Shin soreness can be prevented. However, if you have had shin soreness and then fully rehabilitated, it is possible to prevent them from recurring

1. a warm-up (including stretching) and warm-down ( including stretching) for all activity.

2. Strength program - (Improve muscle imbalance)

3. Stretching program each day regardless of activity

4. Improved training to include gradual changes in distance, speed or surfaces rather than sudden changes.

5. Proper footwear - Get your footwear fitted by a specialist

6. Taping

7 reasons to include squats in your workout

1. Squats are a large compund exercise -
Squats work a large number of muscles at the same time including
Quadriceps
Adductor Muscle Group
Gluteal muscles
Hamstrings
Abdominal Muscles
Lumbosacral Muscle Group

2. Squats will save you time -
Squats will save you time at the gym as you will need to do less isolation exercises

3. Squats help Knee stability -
Studies conclude squats improve knee stability if the lifting technique does not place rotary stresses on the knee (Fleck and Falkel, 1986). The NSCA state: "Squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries."

4. Squats are Functional -
They are the most functional exercise for daily life. Just think about how many times a day you squat.

5. Squats help Flexibility -
Squats can help you develop flexibility around your hips and calves, when you follow proper form and gradually increase your range of motion.

6. Squats assist athletic performance -
The muscles used during squatting are the same muscles used for jumping, sprinting, and running, so if your sport includes any of theses activities squats will enhance your performance.

7. the squat improves your balance -
Folding up under a load, and not falling over, challenges your body in a way that is unique. With practice, your balance improves