Depression affects over 340 million people across the globe and here in the United States it is estimated that about 16% percent of the population will suffer from a major depressive disorder (MDD) during the course of their lives,  with women being almost twice as likely than their male counterparts to develop a disorder. ^1,2 With all the emphasis with regards to health care on obesity related illnesses it is often overlooked that depression is on track to become the second largest contributor to the global burden of disease by the year 2020.³ We know that physical inactivity increases the likelihood and duration of depression and that physical activity, whether it be work related, exercise or recreation significantly reduces the risk of developing a depressive disorder. This holds true across the board for people of all races and socio-ecomomic levels, but for those adverse to conventional therapeutic interventions, the question remains, can exercise be as effective as conventional therapy and medication in relieving depression?

Studies Find That Exercise Is A Strong Preventative Against Depression

In 2001 the British Medical Journal did a review of the antidepressant effects of exercise treatments. After looking at a total of fourteen randomized controlled trials they found that the positive effects of exercise treatment for depression when compared to no treatment at all was statistically significant. There were major reductions in depression ratings among those engaged in exercise programs as opposed to those who were inactive. There was some debate over the validity of this review as some of the participants in the studies may have had subclinical mood problems rather than fully diagnosed major depressive disorders. That being said the idea that exercise treatment is more effective than no treatment at all is supported by at least two other systematic reviews^{4, 5,6} and most of the systematic reviews find as well that ‘the antidepressant effect size of exercise can be comparable to that of psychotherapy and to that of pharmacotherapy.’ ^{7, 6, 8, 9}

The Anti-Depressant Effects Of Exercise May Be Comparable To Drug & Therapy Interventions

Does this mean that you should focus solely on exercise as a way to relieving depressive symptoms? Not at all, as there is a saying that in a battle one should always go down fighting with all swords drawn from their scabbards and the same applies to clinical depression. Given the effects of exercise on mood elevation, the combined use of therapy and drug interventions might result in faster onset of antidepressant action, so drug and therapy should not be instantly ruled out.10 More trials are needed before exercise can be recommended clinically as a prescription for dealing with depression, but if exercise could act as an immediate salve to the symptoms of depression given that antidepressant medications and therapy all take weeks to months before clinical improvements can be seen whereas the positive effects of exercise occur much faster. Most importantly, the use of exercise protocols are safe and do not interact negatively in any way with other drugs or therapeutic treatments.

Some experts argue that adherence to a standardized exercise program is the number one reason for failure among the general population and that it would be far more difficult for a severely depressed individual to find the motivation to exercise on a regular basis, but given the promising fairly recent results of brief high intensity weight training programs on relieving depressive symptoms¹¹ it might indeed be viable if the duration is considerably short especially as adherence to regularly taking anti-depressant drugs is equally a problem among individuals with depression. At the end of the day what these findings really highlight is that exercise and physical activity have a major role to play in our overall mental health and that more research should be done into its potential use as a clinical anti-depression prescription. In coming articles we will explore the relevance of short high intensity training on depression and how it might make getting the anti-depressive benefits of exercise far more attainable to those that find it hard to stick with an exercise program to being with.

References:

1.         Greden JF. The burden of recurrent depression: causes, consequences and future prospects
2.         Kessler RC, Berglund P, Demier O, et al. The epidemiology of major depressive disorder; results from the National Comorbidity Survey Replication- JAMA 2003
3.         Lopez AD, Murray CC. The global burden of disease, 1990-2020. Nat Med 1988
4.         Craft LL, Landers DM. The effect of exercise on clinical depression and depression resulting from mental illness: a meta analysis. J Sport Exerc Psychol 1998.
5.         Stathopoulou G, Powers MB, Berry AC, et al. Exercise interventions for mental health; a quantitative and qualitative review. Clin Psychol Sci Pract 2006.
6.         North TC, McCullagh P, Tran ZV. Effect of exercise on depression. Exerc Sport Sci Rev 1990.
7.         Lawlor DA, Hopker SW. The effectiveness of exercise as an intervention in the management of depression; systematic review and meta-regression analysis of randomized controlled trials. Br Med J 2001.
8.        Martinsen EW. Physical activity and depression: clinical experience. ACTA Psychiatr Scand Suppl 1994.
9.         Blumenthal JA, Babyak MA, Moore KA, et al. Effects of exercise training on older patients with major depression. Arch Intern Med 1999
10.      Marije R, Collins K, Fitterling H. Physical exercise and depression. Mount Sinai School Of Medicine NY
11.      Singh, N, Stavrinos, TM, Scarbek Y, et al. A randomized controlled trial of high versus low intensity weight training versus general practitioner care for clinical depression in older adults. Journal of Gerontology 2005

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

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Post tags: body mind, high intensity training, mental health, self image, training

Nuts Will Not Make You Gain Weight 

You can’t have your cake and eat it as the expression goes, but you can have nuts and not worry too much about weight gain even thought they are high in calories and fats! One of the most interesting observations that I have made over the years is that people are able to eat peanuts and tree nuts in significant quantities and still lose weight in spite of the significant amount of calories that come with every handful. Nuts of all kind (what we categorize as nuts are not actually nuts at all- almonds, walnuts and pecans are technically fruits, cashews are seeds as are candlenuts, pistachios and pine nuts, macadamias are kernels and peanuts are actually legumes) are high in many valuable nutrients and have tremendous health benefits. Many nuts are rich sources of vitamins E and vitamin B2, and are rich in high in protein, making them quite popular among those who choose to avoid or limit their meat intake. Nuts are also high in folate, fiber, and vital minerals such as magnesium, phosphorus, potassium, copper, and selenium. Nuts are also very high in fats namely essential fatty acids linoleic and linolenic and most of the fats found in nuts are unsaturated and include monounsaturated fats which are extremely beneficial. Studies have found that people who consume nuts on a regular basis are less likely to suffer from cardiovascular disease¹ and that certain nuts such as almonds and walnuts can lower LDL cholesterol levels (the bad cholesterol)^2,3. In addition to their heart friendly benefits, nuts are also recommended foods for individuals with Type 2 diabetes thanks to their very low glycemic index. The problem is that because of their high caloric nature, many are afraid to add them to their diet for fear of gaining weight. Interestingly enough there are several studies that have validated what I have seen for several years now, namely that you can ingest a significant number of calories from nuts and not gain weight.

Studies On Nuts And Weight Gain

During a thirty week study of fifteen healthy normal weight adults at Perdue University participants added approximately 2000 kJ worth of peanuts to their regular diet for eight weeks and then for the next eight weeks peanuts replaced an equal amount of other fats in their diet. Researchers found that the subjects compensated for 66% of the energy provided by the nuts and body weight gain was far lower than expected with an average gain of only 3.6 kg. However when customary dietary fats were replaced with calories from peanuts body weight was maintained perfectly. Resting energy expenditure was increased by 11% after regular peanut consumption for 19 weeks and more importantly the high consumption of peanuts did not turn them off to its taste or lead them to consume other snack foods during the study. The study concluded that despite being high in calories, peanuts have a high satiety value and chronic ingestion evokes strong dietary compensation and little change in energy balance.⁴ Another study found similar findings with almonds. This study’s aim was to determine if adding 1440kJ (about 343 calories) of almonds in a daily diet would elicit positive energy balance and body composition change. For the duration of the 23 week study with twenty women there were no changes in bodyweight from daily almond consumption, but an inefficiency in absorption of energy from almonds was noted. The study concluded that a daily 340 calorie serving of almonds enough to brig about positive cardiovascular effects could be added to the diet with a limited risk of weight gain.⁵

Why Nuts Don’t Make Us Gain Weight

Why is it that nuts seem to defy the laws of thermodynamics that do not apply to other foods? We don’t exactly know why you can ingest more calories than the body needs to maintain an energy balance from nuts and still not gain weight but some data points to the fact that eating nuts increases the amount of energy our body expends and there seems to be evidence that our bodies do not absorb calories from nuts very efficiently. In either case these mechanisms seem to offset most of the calories ingested or the weight loss studies conducted all found that dietary compliance was improved when nuts were permitted. I personally include in all weight loss dietary recommendations for my clients for the health benefits and the fact that it does provide a welcome guilt free treat that actually helps you stay on your diet as well. Just be sure to get the unsalted variety!

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

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Post tags: body fat, body fat percentage, diet, diet tips, eating tips, fat loss, health tips, healthy eating, junk foods, nuts, weight gain, weight loss

Being Skinny Doesn’t Mean Being Healthy

In today’s society, especially for women, being skinny is the ultimate goal of most people interested in weight loss.  The media not only bombards us with a constant barrage of ultra thin models to advertise everything from clothing to cars while medical experts continuously tout the reduction of risk of metabolic related disease by being thin. But the question remains, can you be on the larger side and still be in good health? The reality, outside of selling fat burning supplements diet pills, tummy tucks and liposuction is that getting fit is far more effective at reducing the markers for type 2 diabetes, hypertension and heart disease than by just being thin. 

You Can Be Overweight And In Better Health Than Someone That Is In A Healthy Weight Range

According to a study conducted at the University of Exeter in the U.K., longevity and good health comes far more from your activity levels than by simply being thin. The study observed the health of four groups of adult males, those who were thin and in good physical condition, those who were thin and in poor physical condition, those who were overweight but in good physical condition and those who were overweight and in poor physical condition. What was important for the relevance of this study in the real world is that everyone in the fit groups were long term exercisers and not just a group of people put on an exercise program for the purpose of the study. Blood sampling revealed an interesting fact: that both groups that were in good physical condition had significantly higher hdl (good cholesterol) levels than the unfit groups. 

Visceral Abdominal Fat Levels Are Lower In Overweight People Who Exercise Regularly

What was also significant is that the visceral abdominal fat and liver fat, which have been shown to increase the risk of cardiovascular disease (see my article on the dangers of visceral abdominal fat) was far lower in the overweight group of men in good shape than the overweight group of inactive men even though their body fat percentages were the about the same.  So although someone might be classified as being overweight because their Body Mass Index (BMI) is on the higher side and they have a higher body fat percentage as long as they consistently engage in intensive regular exercise it appears that they will not have a dangerous visceral fat distribution around their internal organs. At the end of the day a low fitness level is a far greater threat to your health even though you might be thin and svelte. 

The Biggest Predictor Of Mortality Is Fitness Levels Not BMI

Overweight but fit people are often healthier than their slimmer counterparts!

The study at Exeter University isn’t the only one that has come to these conclusions, a study here in the U.S. of 5,400 adults found that half of those classified as overweight and one third of those classified as obese according to BMI standards were found to be metabolically healthy. That means that they did not have any indicators that might suggest a predisposition to health problems. The study also found that a quarter of those that fell into the ‘healthy’ weight range had at least two risk factors for cardiovascular disease. A 12 year study published in the Journal of the American Medical Association that looked at mortality rates among 2,600 adults aged 60 and over found that while death rates were highest among the very obese (those with a BMI of 35 or higher), fitness level was always the strongest predictor of mortality risk, not BMI. Those who scored the lowest on treadmill tests were four times more likely to die in the next 12 years than those who had high fitness levels. 

Regular Exercise Is Far More Important Than Simply Being Thin

The message is simple- looking good is great but the key to longevity and good health is regular exercise. Keep that in mind the next time you look in the mirror and don’t quite see the six pack you might want to see- by exercising regularly and watching what you eat you’ll live longer and be in better shape that someone who may be skinny but is inactive. Keep training! 

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

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Post tags: body fat, body fat percentage, exercise, health tips, weight loss

If you are serious about losing weight and getting into great shape you have to stay away from the common trend today of eating dessert instead of breakfast or skipping it altogether. In today’s fast paced world everyone is in a rush and the bad eating habits that come with such a lifestyle is largely to blame for our current problems with obesity, type 2 diabetes, cardiovascular disease and hypertension. Most will either skip breakfast or grab high sugar foods like donuts, pastries and highly processed boxed cereals all of which can wreak havoc on your blood sugar levels and really sabotage your efforts at getting into better shape. By skipping breakfast altogether you set the stage for overeating later in the day as your body tries its best to compensate for the lack of nutrition that it was supposed to get first thing in the morning. A lot of the guilt that people feel for the perceived loss of willpower when they overeat later in the day is simply a manifestation of  bad breakfast choices or from skipping breakfast entirely. Taking that into consideration, a change in eating habits need not be difficult as it is less a matter of willpower, but more a matter of making better selections earlier in the day. A good start with healthy breakfast choices makes it easier to keep on making good food choices as the day goes on. Remember also that:

SKIPPING BREAKFAST OR ANY MEAL FOR THAT MATTER CAN BE JUST AS BAD AS EATING THE WRONG FOODS!

That being said, here are some certain no-no’s for breakfast, foods that you probably should never eat under any circumstances for that matter:

1. Bagels

 Bagels have a high glycemic index, due to the low fiber content and are among the highest calorie breads. You are not much better off with whole wheat or whole grain versions as they are still high in calories and not that high in fiber (you would be better off with oatmeal any day). Adding cream cheese or other spreads, can also increase the calorie count to over 500 calories each!

2. Granola

 Touted as a health food but essentially far too high in sugar- and for the record, honey is not an acceptable source of sugar for anyone serious about getting into great shape.

3. Pancakes Most commercial products consist of wheat are high in calories and have a high glycemic index. Many also have corn syrup and trans fats as ingredients as well and forget about adding maple syrup if you don’t want your blood sugar levels to go through the roof! The only pancakes that you can count on are ones you make yourself with stone ground flours and without added sugars or honey.

4. Pastries

Why desserts have become a popular choice for breakfast is beyond comprehension but croissants, éclairs, donuts, jelly filled pastries and such- high in simple sugars, wheat, all have high glycemic indices and are just about as bad a choice as you could make for the first meal of the day. Instead choose high fiber natural foods like fruit and oatmeal but not the instant kind!

5. Juices

 Juices sound like a good idea, since they come from a natural source, but are not at all natural to the human body. Whole fruits have fiber, which in turn reduces their glycemic index, by slowing it’s the rate of absorption in our body. Juices, however do not have significant fiber levels and the since there is not much fiber present, it elevates blood sugar levels above acceptable levels. You can easily over consume juices, but you would never eat 12 apples at one sitting. However an average person’s realistic serving of apple juice gives your body just about that amount. Some argue that juices are high in micronutrients, such as Vitamin C and other antioxidants but such an argument is ridiculous. You get the same micronutrients in whole fruit, without the insulin rush. So if you want fruit, eat fruit, don’t drink juices. You’ll feel better and look better as well! Besides, the breakfast standard of a glass of orange juice is so processed that all the naturally occurring nutrients (Vitamin C included) are destroyed and manufacturers have to put the vitamins back in so what you are drinking is really dead orange juice product with a vitamin tablet dissolved in it. Not exactly the best first choice for the health conscious. Eat fruit!

6. Sausages & Cold Cuts

 All are highly processed meats and also very high in sodium. You would be much better off eating freshly cooked meat, chicken or fish. I would also add to this category the ubiquitous American breakfast food- bacon.  High in fat, high in calories, high in sodium, not that high in protein, and also high in potentially cancer causing nitrites. It should be noted as well that recent studies have found that processed meats are responsible for increased risk of heart disease so it should certainly be on your stay away list- (read more here.)

7. Muffins

 Another so called health food, but even the bran muffins are far too high in sugars and have too high a glycemic index to be considered as a breakfast food. Skip it!

8. Protein Shakes

Another bad idea that sounds good; you drink a shake and get all the minerals and macronutrients you need for the day, case closed. However our bodies simply are not made for liquid foods, and you find that blood sugar levels still plummet later in the day as well. Which is a great thing if you happen to be in the protein shake manufacturing business- but isn’t that great for the rest of us). At the end of the day a protein shake is really nothing more than a glorified milkshake, and should not be in your diet if you are interested in getting into optimal shape. And forget the magazine ads and articles. Supplement advertising is the main source of income for the magazines in the first place, so it makes sense for them to herald them as the greatest invention since the wheel. Read more on my post on protein shakes here.

9. Cold cereal

All cold boxed cereal, from Kellogs to the whole grain varieties sold by the so called organic companies is junk food with no exceptions (and adding milk only adds to the problems!) The obvious ones like Frosted Flakes are easily spotted as being a bad choice, but popular brands like Wheaties, Healthy Choice and others are also bad examples, as are breakfast bars. It can say ‘all natural ingredients’, ‘organic’ or what not, but there is nothing in our food supply more alien than boxed cold cereals. You will never find a Wheatie or corn flake in nature and in order for any cereal of this nature to survive for prolonged periods they have to be highly processed which not only takes a ways the naturally occurring nutrients, but also creates a food product that our body is not designed to consume. Many of these cereals also have corn syrup and large numbers of unpronounceable preservatives added to them but thanks to extensive marketing boxed cereal is accepted as a staple for many, especially kids and college students, but keep in mind that they are filled with preservatives and all of the vitamins and minerals you see listed are added by machines after the refinement process and will never be absorbed the way your body would from a fruit or naturally occurring food. Moreover they all have a high glycemic index which will go a long way in increasing your insulin levels and increasing your visceral abdominal fat stores. Do not be fooled as well if you see a breakfast cereal in a health food store and assume that it is healthy. Health food stores are about making profit and selling products, not about providing you exclusively with foods that are wholesome, and it would be naive to think otherwise.

10. Instant Oatmeal

 Since instant oatmeal is refined, even the plain variants are not as good as old fashioned oatmeal. The refining process removes a lot of the fiber, to make it cook faster, and so its glycemic index goes up. The flavored varieties are even worse and are loaded with sugar. Convenient as those instant containers may be, convenience should never be more important than making the best food choices for your body so get the non instant varieties- it is much better for you and is an excellent start to your day!

For more information on healthy eating for weight loss, download a free copy of my Naturally Intense Breakfast Guide below.

Kevin Richardson is one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training 10 Minute Workouts™. Visit Kevin’s official website at www.naturallyintense.net

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Post tags: breakfast, diet, diet tips, health tips, healthy eating, junk foods, weight loss

In today’s world being ‘ripped’ and ‘cut’ with an ultra low body fat percentage is often considered the Holy Grail of most people’s fitness aspirations. Images of fitness models, bodybuilders and other athletes with abdominals rippling and every muscle beautifully defined with ultra low body fat percentages adorn the pages of so many magazines and advertisements for health related products and services that many are led to believe that being under 5% percent body fat ( for men) and under 10% (for women) is the be-all-and-end all to their fitness dreams and aspirations. For many it also represents the quality of being super fit, and sadly few are aware that models and athletes they look up to don’t stay at such ultra low body fat levels for more than a few weeks out of the year and that in that state they are often very far from being fit and healthy.

Bodybuilders & Cyclists Aren’t Healthy At Extremely Low Body Fat Levels

As a natural bodybuilder I regularly competed at an insanely low body fat percentage of 3%. It was a grueling experience every time and in that world anyone over five percent was considered fat! Keep in mind that the average healthy young male has a body fat percentage of 10-20%!  This type of skewered perspective doesn’t only exist in the bodybuilding world, as the same rigorous standard applies for many other athletes as well. Long distance cyclists are a prime example. All the major contenders for the biggest cycling event in the world, the Tour De France, compete at just about 5% body fat or lower. Take a look at Lance Armstrong’s pictures right before a race and you’ll see that he has a bit of a gaunt look to him as opposed to what he looks like when he isn’t competing. In the cycling world the formula for winning an event like the Tour De France requires a sustainable energy output of 6.7 watts per kilogram of body weight. Increasing power is difficult however reducing body weight is a bit easier so cyclists do their best to be as light as possible by losing as much body fat as humanly possible.

Our Bodies Need Body Fat To Function

The problem is that our bodies need fat to function correctly and it might surprise you that the same athletes that look like the epitome of health don’t feel that energetic at such low body fat levels and suffer from suppressed immune systems and are extremely susceptible to colds and other viruses. Females usually experience a cessation in their menstrual cycle as a consequence of going too low as the body perceives itself to be in the throes of starvation and does its best to not get pregnant as it no longer has the capacity to carry a baby to full term with such low energy reserves. It is truly not a state that the human body wants to maintain and it explains to a large degree why it is inherently so difficult to reduce your body fat levels and why we have to go to unhealthy extremes to get ourselves at an ultra low body fat level.

What does it feel like to be under five percent body fat? I can tell from my experience that it isn’t pleasant at all. When I was competing the second my fat levels dropped below 5% the lethargy set in. I hardly had the energy or desire to do very much and my face had the sunken look of someone that hadn’t eaten in several months. It seemed as if someone so much as sneezed in my direction I would get a cold and I felt cold all the time (your body uses a layer of fat as a form of insulation to keep in your body heat- take that layer away and you lose heat very quickly and will have trouble staying warm in a cold environment.)  Above all I would have difficulty staying asleep- the body perceives such low fat levels as a famine response and forces you to stay awake longer in the hopes of finding food. When I filmed my workout DVD I had already made the decision that I would never again follow any type of extreme diet nor would I ever let myself drop under 5% body fat. Not only is an ultra low body fat level unnatural but we know now that fluctuations in weight can result in an increased risk of cardiovascular disease  and at the end of the day being healthy is more important than trying to achieve a low body fat percentage. The key is to find your own level and not use the calipers as part of a race to see how low you can go. Interestingly enough I can naturally maintain a level of 6 to 7 percent just by eating well and feel fantastic. But that relatively small dip of only two or more percentage points to under 5% makes a huge difference in terms of energy levels and overall health.  It just goes to show that there is a fine line between being superfit and super unhealthy.

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

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Post tags: body fat, body fat percentage, diet, diet tips, health tips, weight loss

As Little As One Drink Of Alcohol A Week Can Significantly Reduce Fat Loss

Here is the common statement- if you eat well and exercise regularly having a drink once a week or so isn’t going to affect your weight loss that much. Unfortunately, having worked with hundreds of people over the course of almost two decades I can tell you from personal experience that it will. In fact my observations over the years have borne out that by having as little as one drink of alcohol a week is more than enough to reduce your weight loss by over 60-70% as compared to those following the same dietary plan and exercise regime. More important is that for those final pounds to come off those that consistently had as little as one drink a week were never able to attain flat and rippling abdominals while those that did not drink were consistently able to do so while following the prescribed dietary and exercise protocols. Working with the individuals that indulged I was also always able to tell whether they were drinking or not as their performance in the gym was noticeably reduced if they consumed alcohol for well over 48 hours after consumption. Why does alcohol have such a negative impact on weight loss and performance- the standard idea is that alcohol is high in calories and to lose weight one must at all times burn more calories that you are taking in- but in reality this has nothing to do with why alcohol has such a negative effect as even low calorie alcoholic drinks are problematic. The real problem is that alcohol works to reduce the amount of fat your body is able to burn while increasing your appetite and lowering your testosterone levels for up to 24 hours after your last drink.

After having a drink or two here is what happens to your body that you may not be aware of:

• A some of the alcohol consumed is converted into fat.
• Your liver converts most of the alcohol into acetate.
• The acetate is released into your bloodstream, and replaces fat as a source of fuel.
• The alcohol raises levels of the stress hormone, cortisol which also acts to increase muscle breakdown.
• The alcohol also reduces testosterone levels.
• The alcohol intake will increase your appetite thus making it more likely that you will overeat without being aware of it.

How Alcohol Inhibits Fat Loss

As we said earlier conventional thought is that beer bellies are caused by the excess alcohol calories being stored as fat- but studies have found that on average less than 5% of the alcohol calories you drink are converted by the liver into fat. Rather, the main problem with alcohol is that it reduces the amount of fat your body is able to burn for energy. In a study published in the American Journal of Clinical Nutrition, 8 men were given two drinks of vodka and sugar-free lemonade in half hour intervals. Each drink contained less than 90 calories and fat metabolism was measured both before and after consumption of the drinks. For several hours after drinking the vodka, whole body lipid oxidation which is the rate at which your body burns fat was reduced by 73%[1],!

Instead of being stored as fat, the tendency for your liver to convert alcohol into acetate. Acetate is used by your body as an alternative fuel source- one that replaces fat as a primary fuel source when it is present and available in your system. So when acetate levels rise your body burns more acetate and consequently significantly less fat. In the study it was found that blood acetate levels were 250% higher than normal and this sharp increase in acetate goes a long way in inhibiting fat loss.

Alcohol Makes You Eat More

The combination of alcohol and a high-calorie foods creates an even bigger problem as alcohol works to stimulate your appetite. The word aperitif is French in origin and refers to the alcoholic drink taken before meals to increase your appetite and has been a tradition for hundreds of years. A Canadian study showed that an aperitif increased calorie intake far more than a carbohydrate-based drink [2]. Many other studies have validated this and the bottom line is that you will always eat more when you consume alcohol with your meals.

Alcohol Reduces Testosterone Levels

As if it wasn’t bad enough, not only does too much alcohol inhibit fat loss, but it also decreases testosterone levels. Studies have shown that one bout of high alcohol consumption drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours [3]. Even more alarming is the fact that it was found that the damaging effects of alcohol on testosterone are made even worse when you exercise before drinking [4]. The testosterone reducing effects of alcohol on testosterone could be one reason that people who drink a lot carry less muscle and thus are unable to achieve the levels of muscular development and fat loss required for a lean and sculpted physique. A 1993 study showed conclusively that alcoholic men have bigger waists and smaller muscles than those who abstain from alcoholic beverages [5].

Can You Have Maximum Weight Loss And Still Drink Occasionally?

Having alcohol with a meal will increase your metabolic rate, but will also reduce the amount of fat your body burns for energy — far more so than high protein, high carbohydrate, or high fat meals [6]. A drink once in a blue moon might not do that much but it is important to understand that if you really want to maximize your fat loss and muscle building efforts to create a truly lean and sculpted physique, alcohol is more of a liability than an asset. It isn’t always easy especially in many social situations, but at the end of the day it is important that we understand fully the consequences of our actions rather than pretending that a drink or two a week won’t make much of a difference.

References
1. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936
2. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372
3. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93
4. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716
5. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573
6. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

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Post tags: alcohol, diet tips, flat stomach, weight loss

Is Agave Really Better Than Sugar?

In the continuing quest for a guilt-free sweetener agave has taken center stage in most so called organic foods as an all natural alternative to sugar. Agave nectar is significantly sweeter than sugar and a naturally occurring substance as opposed to chemically created artificial sweeteners like sucralose and aspartame. It’s ‘natural’ origins make it immensely popular with the ‘health-food’ industry and is aggressively marketed to the health conscious as a healthy alternative to sugar and high fructose corn syrup. The reality is that not only is agave nectar in the form we find in health food stores unnatural, but also just as bad for your health as corn syrup and regular sugar if not worse.

Agave Isn’t Natural- It’s A Highly Processed Product

The first and most important issue to address is the idea that high concentrations of agave nectar are natural and it isn’t. Nectar is not found in high concentrations and the form of agave found in the health food stores is not the same as what you would find in nature. Naturally occurring agave nectar contains inulin, a fiber like ingredient that does have some health benefits, however during the manufacturing process, enzymes are added to the inulin to break it down into a more digestible form of sugar- fructose, which creates a high fructose syrup. (More on the dangers of fructose later on in the article)

Agave Has A History Of Causing Health Problems

The argument that agave nectar was used by the Native Indians of the Southwest American continent is also a bit misleading as it omits the fact that Spanish settlers reported that all of the tribes that used agave had a tendency towards extreme tooth decay. The Indians chewed the sweet heart of the plan but not without negative consequences. Before we dismiss cavities and tooth decay as inevitable, as many here in the West tend to assume, we should look to the examples of tribes where no such sweeteners were used- agave or honey. Dr. Weston Price, a dentist and one of the first Europeans to make the connection between bad health and Western dietary practices made detailed studies of several African tribes including the Masai of Tankanika, the Chewya of Kenya, the Muhima of Uganda, the Watusi of Rwanda and the Neurs tribes in Sudan and cavities were almost non-existent- less than 0.5%. Cavities come from what we eat-regardless of dental hygiene as many native people studied by Dr. Price never brushed or cared for their teeth the way we do today and yet remained free of cavities.

Agave Has More Fructose Than High Fructose Corn Syrup

 
Far more important is the chemical composition of agave nectar. While touted as a low glycemic substance that could be great for diabetics as a sugar alternative, agave nectar is composed of mostly fructose. Fructose, as found naturally in fruit with the presence of fiber, vitamins and minerals  has been consumed by humans for millions of years- however in isolation studies have shown that it can actually increase insulin resistance, raise triglycerides (a risk factor for cardiovascular disease) and increase visceral abdominal fat which also in turn puts you at a greater risk for developing type 2 diabetes, heart disease and metabolic syndrome. Studies have continually found that fructose in isolation is a major problem and agave nectar is almost 90% fructose! That’s far more than table sugar and several times more than the levels found in high fructose corn syrup! 

Agave Poses A Health Threat Since It Is Marketed As Being Healthy

In the end agave nectar poses a considerable health threat as while most people are aware of the dangers of high fructose corn syrup, and the consumption of sugary food products and do their best to eliminate them or cut down their consumption, thanks to brilliant marketing on the part of the ‘health food industry’ few are aware that products such as agave are bad for their health and thus are more apt to use it freely as they believe it to have positive qualities. It is a unfortunate but common occurrence in today’s world where more so called health foods are sold more than any other time in our history and yet rates of obesity and diet related disease continues to climb. Agave isn’t the only offender but it is one that you should avoid if you are seeking optimum health and proper weight management.

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | 2 comments | Add to del.icio.us
Post tags: diet, diet tips, eating tips, health tips, healthy eating, junk foods

Here in the United States a legislative loophole makes it possible that health food products ranging from protein powders, to energy bars, fat burners and a wide range of bodybuilding supplements are allowed to be produced without any real oversee with regards to its marketing claims or its content. Most would be surprised to learn that some supplement companies got started in someone’s basement, and that there is no such thing as pharmaceutical grade whey protein/creatine or any such product as such companies don’t make the type of products you would find in at a GNC or Vitamin Shoppe. The American Food and Drug Administration (FDA) classifies dietary supplements as foods and are thus exempt from the stringent manufacturing practices required for the pharmaceutical industry. Quality control is thus left to the discretion of the individual manufacturers, which is why so many products are often found to be harmful or containing harmful ingredients after being on the shelves for several years. In Europe all such supplements are banned due to the potential health risk posed by many of the unregulated vitamins, herbs and supplements that we here in the United States use on a daily basis and with good reason.

There are no such safeguards in place to protect the general public here in the United States, as a supplement can be made with no safety assurances, without having to answer to any quality control standards, and the product need not have any scientifically proven benefit. The argument is not really about whether these products are effective or not, or even whether they should be available to the public at large- more so the question is truly why they are exempted from safety testing and standardized quality controls. In the end it is a matter of safety.   Every search on this subject will result in pro-supplement propaganda, as the supplement industry rakes in over 13 billion dollars a year, and a lot of money is funneled towards keeping you, the consumer believing that these products are not only healthy, and scientifically validated in their effectiveness, but are also an essential part of a healthy lifestyle, and nothing could be further from the truth. In the end, the numerous recalls on supplements found to be harmful as well as the lack of long term research on the safety of many mainstream supplements are more than enough reason not to use them. Besides, I have seen hundreds of people achieve their health and fitness goals, many reaching the highest achievements possible in terms of performance and the human physique, and they did due to their consistency and hard work, not from taking a pill or a powder. 

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | One comment | Add to del.icio.us
Post tags: health tips, supplements

There Is Nothing Wrong With Red Meat

Contrary to what many experts would have you believe there is nothing wrong with eating red meat. Official health recommendations called for Americans to cut back on their red meat consumption several years ago and ever since red meat has been regarded by most as potentially hazardous to your health. The irony is that the ‘science’ used to come to these conclusions was not at all a matter of science, but conjecture. Back in the 1970′s when the relationship between cholesterol and heart disease was established, saturated fats became the enemy. So much so that many prominent official health  organizations recommended switching from traditional foods high in saturated fat to ones containing partially hydrogenated oils, or trans fats. Margarine was preferred over butter and red meat- a high source of saturated fats was put into the verboten category, cited as increasing risks of heart disease, colon cancer and type two diabetes. We know today that these recomendations were completely flawed- as trans fats have been identified as a strong causative factor in the very ailments they were supposed to prevent. We also know that the whole cholesterol causes heart attacks theory is flawed. Researchers today observe that half the people who get heart attacks don’t have high cholesterol levels and half the people with high cholesterol levels don’t get heart attacks. Yet still there is a herd type mentality that takes the flawed sciences of the nutritional authorities as gospel truth.

Red Meat Has Been Consumed Regularly for Thousands Of Years Without Any Problems

To condemn red meat as potentially unhealthy is to ignore the several hundred thousand years of our evolutionary history where red meat was a main source of protein. Metabolic disease was not prevalent at that time, nor were high incidences of colon cancer and obesity. Equally ignored were the eating habits of other cultures where red meat has continued to be a staple for generations. Koreans eat a substantial amount of red meat in their diets, with those that can afford it eating beef several times a week. Pork- another often vilified meat is also a firm part of the Korean diet and yet according to data from the National Cancer Institute, Korean women have one of the lowest cancer rates on the planet.  For Korean males, the cancer rate is slightly higher but still lower than that of the United States, but most importantly rates for colon and rectal cancer for beef-eating Koreans are extremely low- in spite of their high beef consumption. Incidences of cardiovascular disease in Korea is also significantly lower averaging  21 per 100,000, compared to 66.8 per 100,000 here in the U.S.  

Large Scale Review Finds That Processed Meats- Not Red Meat In Its Natural Form Can Increase Risk Of Diet Related Illnesses

Interestingly enough a recent Harvard review of twenty different studies of several thousand people found that there was no correlation between red meat intake and coronary heart disease. The studies did find that processed meat intake was associated with a 42% higher risk of heart disease and a 19% increase in risk of type 2 diabetes. The study concluded that it is the consumption of processed meats, not red meats that is associated with higher incidence of coronary heart disease and diabetes mellitus. Once again the problem lies not with natural foods but their man made food product derivatives. Food products like hot dogs, bacon, cold cuts and deli meats all fall into that category and my recommendation would be to remove them from your diet completely. The way in which beef in particular is raised here in the U.S. still raises some concerns, and so it is always best to pay a few dollars more for beef that isn’t raised using modern intensive farming methods. As ‘science’ is slowly learning, the more processed a food is, the less like it is going to be good for the human body, but the foods that we have been eating for several thousand years are aleays the better choice.

References: 
Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. A Systematic Review and Meta-Analysis- Renata Micha RD, PhD*, Sarah K. Wallace BA, and Dariush Mozaffarian MD, DrPH

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: diet, eating tips, health tips, healthy eating

Source: Solimena Lab and Review Suckale Solimena 2008 Frontiers in Bioscience

Short High Intensity Training Workouts (HIT) Can Help Regulate Blood Sugar

According to a recent study extremely short duration high intensity training significantly improves insulin action in young healthy males. Type 2 diabetes is a very health problem here in the United States and in developed countries- a veritable pandemic affecting millions of children and adults alike. While it has been conclusively established that the risk of developing Type 2 diabetes can be reduced by regular exercise [1]. It is also true that most people find it difficult to consistently follow a routine due to lack of time as conventional exercise guidelines call for at least an hour of aerobic type activity five times a week. The commitment required for such training protocols are beyond the means of most living within the constraints of the very hectic realities of modern life. As many experts in the field have noted, in order for an exercise protocol to as well as a health benefit for the individual, not only should the regime reliably modify key disease risk factors, it must also be plausible to implement.”[2]

Short high intensity training increases aerobic function and insulin action

Brief high intensity training workouts (HIT) have been demonstrated to produce improvements in aerobic function, but it was previously unknown whether high intensity training had the capacity to improve insulin action and hence glycemic control. The study, done published in BMC Endocrine Disorders proves that it does just that!

For the study 16 young men in their early twenties underwent a regime of 15 minute high intensity training type workouts for a period of two weeks. Aerobic performance testing as well as an oral glucose tolerance test were administered both before and after the training period. What researchers found after the two week period was that there was a significant increase in insulin action in addition to an increase in aerobic performance.

Notably the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26%), fasting plasma insulin and glucose concentrations were unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations after training. Insulin sensitivity, as measured by the Cederholm index, was improved by an average of 23%, while aerobic cycling performance improved by 6%.

High intensity training is a realistic training paradigm to improve insulin action

The study concluded that: “the efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable…This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.”[2]

References: 

1. Pedersen BK, Saltin B: Evidence for prescribing exercise as therapy in chronic disease. Scand J Med Sci Sports 2006

2. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males- John A Babraj , Niels BJ Vollaard , Cameron Keast, Fergus M Guppy, Greg Cottrell and James A Timmons

Kevin Richardson is the creator of  Naturally Intense High Intensity Training 10 Minute Workouts™  and one of the most sought after personal trainers in New York City.

© KevinRichardson for Naturally Intense High Intensity Training™ Health & Fitness Blog, 2010. | Permalink | 6 comments | Add to del.icio.us
Post tags: 10 minute workouts, exercise, health tips, high intensity training, training tip