The Calorie Theory Debunked

I you’re like most people, you think the only thing that matters when losing weight is calories, i.e., calories in versus calories out. The calorie theory, as you will see, is a physiological impossibility.

Calorie is a shortened name for kilocalories, to reflect the simplified math. A kilocalorie contains 1,000 calories, so the Angus Burger with bacon and cheddar is actually 770,000 “calories.” Now don’t get your panties in a bunch! This simplified math also applies to exercise calorie charts. If the cardio machine you’re using says you burned 200 calories, it’s simplified for 200,000 calories. However, don’t rely on exercise equipment charts; they are grossly inaccurate.

To understand why it’s not calories that matter when getting lean, go HERE.


Are Fish Oil Supplements Good For You?

Because it has a positive effect on memory, some people think of fish as “brain food.” Others believe it’s a healthier source of protein than meat or poultry. Whatever your feelings are about fish, the omega-3 fatty acids contained in this superfood have been proven to lower fats called triglycerides and prevent heart disease and heart attacks. The omega-3 fatty acids in fish are also effective for high blood pressure, weak bones, hardening of the arteries, depression, psychosis, weight loss, memory loss, and high cholesterol.

While recommended weekly amounts of fish vary, in order to reap the benefits of fish you should consider eating at least 2-to-3 servings of fish per week. Three ounces of sardines has about 1.3 grams of omega-3 fatty acids, while a 3-ounce serving of herring or Atlantic salmon has around 2 grams of omega-3 fatty acids. Consuming 2-to-3 servings of fish each week is not always feasible. Fortunately, fish oil supplements can fill the gap.

Although doctors recommend getting the fish oil you need from fresh fish, fish oil supplements are an excellent substitute. They offer the same benefits as consuming fish because they are made from the same types of fish that offer the most benefits. According to the U.S. National Library of Medicine, National Institutes of Health (NIH) fish that are especially rich in omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish. Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber.

Many fish oil supplements contain other beneficial vitamins such as vitamin E to prevent spoilage, as well as calcium, iron, or vitamins A, B1, B2, B3, C, or D. The amount of fish oil that should be taken for any given condition will be determined by a physician, but for overall health, 650 milligrams to 1 gram of fish oil per day is recommended. For specific conditions, the recommended dosage amounts are:

-Aging 1,000 mg twice a day
-Angina 2,000 mg fish oils 3 times a day
-Arrhythmia 1,000 mg 3 times a day
-Asthma 1,000 mg 3 times a day
-Cancer 3 capsules twice a day
-Crohn’s Disease 2,000 mg twice a day
-Diabetes 2,000 mg 3 times a day
-Eczema 1,000 mg 3 times a day
-Gout 1,000 mg 3 times a day
-Heart Disease Prevention 1,000 mg 3 times a day
-High Blood Pressure 1,000 mg 3 times a day
-Lupus 2,000 mg 3 times a day
-Psoriasis 2,000 mg 3 times a day
-Raynaud’s disease 1,000 mg 4 times a day
-Rheumatoid Arthritis 1000 mg (2 capsules) containing 600 mg EPA/DHA, twice a day
-Skin Health 1,000 mg a day with food
-Stroke 1,000 mg 3 times a day

Before taking fish oil or any other type of supplement, it’s best to speak with your physician to determine if the supplement is right for you and the recommended dosage amount. Consuming high doses of fish oil may increase the risk of blood in the urine, hemorrhagic (bleeding) stroke, and nosebleeds.


Barbell back squat vs smith machine squats

Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

Researchers conclude that the free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training.
Journal of Strength and Conditioning Research, 23(9), 2588-2591.


Benefits of Green Tea

Tea is the second most widely consumed beverage in the world. Although water is the most widely consumed beverage, still, hundreds of millions of people drink tea every day based on health benefits and taste. Tea comes in three main varieties, black, green, and oolong. Green tea (Camellia sinesis), is believed to have the most health benefits thanks to the way it’s processed. Green tea is made from unfermented leaves, which contain the highest concentration of powerful antioxidants. Antioxidants such as polyphenols in green tea neutralize free radicals and reduce or help prevent some of the damage they cause.

Free radicals are damaging compounds in the body that alter cells, tamper with DNA (genetic material), and cause cell death. According to the University of Maryland Medical Center free radicals occur naturally in the body, but environmental toxins (including ultraviolet rays from the sun, radiation, cigarette smoke, and air pollution) also give rise to these damaging particles. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems including cancer and heart disease. Based on studies using human subjects, animals, and in laboratory experiments, green tea is useful for:

-High Cholesterol
-Inflammatory Bowel Disease (IBD)
-Liver Disease
-Tooth Decay
-Weight Loss

Green tea has been used as a stimulant, diuretic, astringent, and to improve heart health throughout the ages in China, India, Japan, and Thailand. Other traditional include improving mental processes, promoting digestion, regulating body temperature and blood sugar, and treating flatulence (gas).

In addition to tea leaves, green tea is available in capsule form and liquid form made from leaves and leaf buds. A cup of green tea contains 50-150 mg of antioxidant (polyphenols). Decaffeinated green tea also contains polyphenols, but they are concentrated. If you are sensitive to caffeine, caffeine-free supplements are available.


What to Look for in a Weight Loss Program

For a weight loss program to be successful long term, it must be customized to fit the individual. According to renowned personal trainer Angelo Sorrenti, who charges around $10,000 for a personalized diet, supplemental recommendations, and 30 training sessions, “There’s no such thing as a diet for everyone.” This may be the reason why 90 percent of the people that go on diets regain the weight, plus a few pounds, shortly after the program is over.

Sorrenti’s success is based on simple science. He states, “Your metabolism is different than mine; your needs are different. There are diets that can be good for 10 people but can harm 10 million people.” And it makes sense. Not just the metabolism part, but also because people have allergies, ailments, and other issues that dictate what they can and cannot eat. So a diet that calls for a boiled egg, grapefruit, and coffee for breakfast could be harmful for an individual with egg allergy and/or interstitial cystitis.

For this reason, Sorrenti, and other successful weight-loss experts, will not recommend a diet and exercise program until they have thoroughly analyzed your blood work, medical history, and current physical condition. Sorrenti states that once a client has been analyzed, he can then create an all-encompassing diet and exercise plan calibrated for the individual’s needs.

So when searching for a weight loss program, consider taking a personal, not a packaged, approach. Contact several trainers, weight-loss experts, and weight loss centers and interview them. The goal is to find a program that is made just for you in order to avoid a devastating failure shortly after the program is over.

To recap, make sure the weight loss center or expert:

·Requires a physical exam
·Evaluates your blood work and physical condition
·Asks about ailments or allergies
·Evaluates your metabolism
·Will work with you one on one to create a safe and effective weight loss program

Successful weight loss programs always include exercise. You may start out with light exercise while your body adjusts, then the exercise regimen will gradually increase as your weight and energy levels increase. A weight loss program that claims to help you lose weight without exercise is a program that should be avoided if you are interested in permanent weight loss.

If you want to seek out Mr. Sorrenti, we wish you all the luck, but if you have trouble signing with the most sought after trainer in New York City, don’t worry. There are literally thousands of trainers and weight loss centers and experts around the world. It really doesn’t matter how popular they are. If they take a custom approach to individual weight-loss and former clients have walked away (and stayed away) with good results, it’s worth giving it a try.


Related Posts