Former Fat Guy Newsletter Health * Fitness * Regeneration * Empowerment Weight Management Strategies by Rob Cooper Issue 7 15th Febuary 2005 ------------------------------------------------------------------- --> Former Fat Guy dot com <-- ------------------------------------------------------------------- 2 Join? 2 Leave?...See End ------------------------------------------------------------------- CONTENTS: 1: Quick Intro... 2: MCT's, CLA and EFA's, What, When and Why Not. 3: Periodization 4. Tip 5. Monthly Contest <------------- !!!! --------- ------------------------------------------------------------------- 1: Quick Intro: Happy Valentines Day everyone. Have a lot of fun, and guys, remember that there is a very special holiday for us one month following Valentines day. I wont tell you what it is, but you can go look it up for yourself. As you're receiving this, I'm in the caribbean on a week long cruise to Belize, Costa Rica and Panama. I've been very dedicated to my training and my fat loss program for the past 6 weeks or more and I truely deserve this week off. No training, No measuring what I eat and just a lot of resting and healing up. I plan a week off from training every quarter year and usually plan it around vacation time or camping / backpacking. I'll post pictures when I get home. Until Next time, Eat Well, Be Well, Namaste Rob Cooper ------------------------------------------------------------------- Tom Venuto - Lifetime Natural Competitive Bodybuilder, Personal Trainer, Fitness Nutritionist, and Professional Success Coach teaches you his body transforming success system jam-packed with all the rapid make-over methods previously known to only a handful of top competitive bodybuilders and sexy fitness models. www.formerfatguy.com/burnthefat ------------------------------------------------------------------- 2.MCT's, CLA and EFA's - What the heck? What are MCT’s and are they a good supplement? MCT oil - Medium Chain Triglycerides, derived from the fact that these fatty acids have less carbon molecules (usually 8-10) than more complex oils. Regular fat must be broken down, combined with a protein, passed through the lymph system to the liver (becoming free form fatty acids) and then stored as body fat or converted to glucose in order to be used as fuel. MCT’s are different. MCT's can enter the bloodstream directly, be converted to glucose right away and be used as fuel a lot like carbohydrates, which all sounds pretty good. Many bodybuilders and athletes like MCT's because they are an easy source of energy that are not shown to be stored as fat in studies. The claim is that athletes will like MCT's because they can have the effect of supplying a Fatty Acid type of fuel, thus sparing muscle glycogen breakdown and delaying the onset of exhaustion. However, I have checked out about 10 studies and one or two show an improvement in results, while other studies could not repeat the same results using the same methods. Still more studies showed no improvement or benefit at all. MCT’s have been included in many protein bars, as they add consistency, and calories without necessarily adding fat (at least, not the normal kind of fat anyway). MCT’s can be used in hospitals for people with liver damage who require fat and energy, but cannot process complex fats. As mentioned, MCT’s bypass the lymphatic system and go directly into the cells to be used for energy. The whole plasma fatty acid to glycogen conversion looks good on paper, but in reality, I feel there is little use for MCT's. One tablespoon before a workout can provide some energy, but leave your throat feeling scratchy and odd. Two tablespoons will upset your stomach. A fiber rich diet, good multi vitamin/mineral and essential fatty acids will do far more to increase your energy and metabolism in a healthy manner than MCT’s will. MCT’s also unnecessarily tie up albumin (a protein molecule) which is used in the blood to transport things like amino acids and vitamin E into our system. MCT's are best used by an athlete and only under certain circumstances. Those circumstances include ONLY when on a very low carb diet when they're cutting fat for a contest and need energy to complete their workout. It is not something one would use in normal everyday life and is not part of a healthy food program. MCT’s are a product refined by science, not a natural thing you would ever eat, contain no essential fatty acids or essential nutrients, and can cause discomfort. If you are in the hospital for liver failure, and need a fatty acid energy source in an emergency, fine. If not: save your cash despite what the latest magazines say. (This may be shocking, but they are just trying to sell you something, whether it’s good for or not.) What is CLA? Conjugated linoleic acid, or CLA, has attracted a lot of attention over the past few years. Many claims for benefits have been made from enhancing weigh tloss and providing antioxidant protection to treating diabetes and cardiovascular disease. But is CLA all it’s cracked up to be? Conjugated linoleic acid is one or more of 8 possible twisted trans fatty acids created from linoleic acid, also known as n-6 essential fatty acid (EFA). In nature, the conversion of linoleic acid into CLA occurs naturally in the stomachs of cows, goats, sheep and other cud-chewing animals; accordingly, CLA is found in the meat and milk fat of these species. Butter, for example, normally contains about 5 mg of CLA per gram of fat. CLA is also sold in supplement form. To achieve this, n-6 fatty acids are treated by a process called hydrogenation, during which the original molecular structure of the fat is twisted into a different shape. The result is called a trans fat, and as more and more people are becoming aware, trans fats do not have the same desirable effects on health as essential fatty acids. In fact, CLA interferes with the conversion of EFAs (both n-6s and n-3s) to derivatives necessary for hormone production. CLA is not essential. Unlike n-3s and n-6s, without which we cannot live, we could live healthfully on a CLA-free diet our entire life. The body has no requirement for CLA. But the body has an absolute requirement for EFAs, which should not be interfered with Research Review While CLA is touted for many human problems, there are relatively few human studies to draw on. Unfortunately, a substantial number of these studies indicate that CLA does not do in human studies what it appears to do in animal studies. Some animal studies suggest that CLA can perform antioxidant functions and might have anti-cancer, anti-inflammatory, anti-diabetic, and cardio- protective properties. Other studies suggest that CLA actually increases oxidation of cells, which is not so good and carries a warning about the possible worsening of some degenerative conditions. Besides, if one wants antioxidant protection, there are hundreds of substances with antioxidant activity equal to or better than CLA, including vitamin A, beta-carotene and vitamin E. In addition, about half of all edible green plants contain hundreds of different anti- cancer, cardio-protective, anti-diabetic, anti- inflammatory ingredients. At the CLA doses used in human studies, the research results are quite disappointing. Most human studies find no benefits for the degenerative conditions for which CLA is recommended: weigh tloss, impaired immune and antioxidant function, and cardiovascular problems. The usual doses of CLA used in animal studies greatly exceed those used in human studies. This may explain why animal studies come up with better results than human studies, and may also explain the negative effects of CLA on liver and insulin in rats, and the changes in yolk quality and hatchability in eggs. So, there appears to be a dose-related shadow side to CLA. Remove the shadow by lowering the dose, and the benefits also disappear. It seems that CLA is highly overrated in terms of human health benefits. More sizzle than steak, as the saying goes. To effectively treat human diseases for which CLA showed benefits in animals, larger doses than are normally available in food (cream, butter) or supplement form would be needed. Based on several calculations, five per cent CLA, the highest dose used in animal studies, would convert to 35 and 21 grams of CLA for men and women, respectively. This would be 2.5 tablespoons of CLA for men, and 1.5 tablespoons for women. These high doses are unaffordable for many at today’s prices, making it impossible to provide effective doses to those who have problems CLA might address. Even worse, we have to consider the negative effects associated with higher doses of CLA in animals. At these high doses, similar negative effects would likely occur in humans as well. In contrast, the same daily intakes—or even higher (up to 10 tablespoons per day)—are appropriate for the more important and more affordable n-3 and n-6 EFA mixtures. Being far less expensive than CLA, such oils can be taken in the 30 to 150 gram/day range over the long term, and confer all of the health benefits hyped for but not delivered by CLA. What Should be Our Focus? Instead of using CLA, we need to focus on getting enough EFAs. Essential fatty acids cannot be made by the body but, because they are necessary for the normal (healthy) functioning of every cell, tissue, gland, and organ, they must therefore be provided by foods. There are two kinds of EFAs: n-3s and n-6s. Most people don’t get enough n-3s. People who use flax oil exclusively as the source of EFAs in their diet often don’t get enough n-6s. Those who follow low-fat or no- fat diets are even more at risk of having both EFA deficiencies. It is important to obtain both EFAs and in the most beneficial ratio, which we find to be two n-3s to each n-6. These EFAs should come from organically grown oils that retain their health-promoting ‘minor ingredients’, which include antioxidants, phytosterols, lecithin, and other oil-soluble molecules present in seeds and nuts. Since EFAs are easily destroyed by light, oxygen, and heat, EFA-rich oils should be made and stored under protection from these destructive influences, and should not be used during high heat cooking in the home. While they can be used in hot soup or on steamed vegetables, they should not be fried, deep-fried, or even sautéed. The Right Fat Diet This approach is part of the ‘The Right Fat Diet’, a food program emphasizing green vegetables, the best fats (EFAs) in the right ratio and made, packaged, stored and used properly, and proteins as the foundation for good health. To make sure that digestion works effectively, we also recommend digestive enzymes with meals. The Right Fat Diet® lowers most cardiovascular risk factors, provides the EFAs essential for insulin function, inhibits fat production and enhances fat burning, promotes healthy fat loss, increases caloric burning, and improves insulin sensitivity. The Right Fat Diet also improves brain function and mood, inhibits cancer, enhances bone mineral retention, improves protein retention, improves skin beauty, increases energy, stamina, performance, recovery, and healing of injuries, and improves thyroid, adrenal, and reproductive gland functions. Further, The Right Fat Diet® decreases inflammation, improves digestion, reduces allergy symptoms, and decreases the problems of autoimmune conditions. Finally, The Right Fat Diet enhances food flavors, suppresses appetite, and improves the absorption from food containing healthful oil-soluble phytonutrients. All of the benefits touted for CLA (and more) are more effectively provided by good old EFAs. That’s why we use the following slogan: "Forget CLA and remember EFA." Definitions MCT:Technically a fat, but they have very unique properties. The difference between them and other fats lies in their molecular structure. MCT's are shorter than other fats, which allows them to be burned rather quickly by the body for energy. MCT's enter the mitochondria, the powerhouse of a cell, without assistance, and do not require the usual transport mechanism. CLA: conjugated linoleic acid, a trans fatty acid made from n-6 essential linoleic acid by partial hydrogenation. CLA is not a nutrient ‘essential’ for health. Nor are its benefits substantiated. EFA: essential fatty acid, one of two fatty acids (n-3 and n-6) that are ‘essential’, which means that 1) the body cannot make them, 2) the body needs them for good health, and 3) the body must therefore obtain ‘essential’ fatty acids from foods or supplements. Here is a snippet from my interview with Udo Erasmus where he discusses the disadvantages of CLA. It's 1 minute and 16 seconds in length. Listen to the audio here: http://PlayAudio-123.com/play.asp?m=147127&f=XRPGNP&ps=13&p=1 AOL users Where to get EFA's? I use and recommend Udo Erasmus's Essential Oil Blend which I have used for years. It's available at your local health food or whole food store in the refridgerator. To find a location near you, visit Flora Inc at: http://www.florainc.com AOL Users Harvey Diamond also has a version available online at http://www.formerfatguy.com/feeling-fit-oil AOL Users Where to get MCT's: MCT's have a very specific place for very specific people. MCT's are not for building your health, but specifically for bodybuilders. For that reason, I will provide a resource. http://www.formerfatguy.com/go/bodybuilding-mct AOL Users Where to get CLA: I don't recommend it, so no resource. ------------------------------------------------------------------- Highly Recommended By Rob... The single most important factor in taking action on anything in your life is to empower yourself! I was able to lower my stress levels about money, relationships and take my business to the next level after taking the M-illionaire Mind Intensive offered by T.Harv Eker. This is a 3 day intensive workshop that will recondition yourself for "automatic" success. F R E E courses offered in Alberta, California, British Columbia, Washington, New York, Toronto and now Florida. http://www.FormerFatGuy.com/peak/ ------------------------------------------------------------------- ~~~~~~~~~~~~~~~~ Q U O T E S ~~~~~~~~~~~~~~~~~~~~ ------------------------------------------------------------------- Fitness If you don't do what's best for your body, you're the one who comes up on the short end. - Julius Erving I exercise every morning without fail. One eyelid goes up and the other follows. -Pete Postlethwaite I'm not into working out. My philosophy: No pain, no pain. --Carol Leifer The advantage of exercising every day is that you die healthier. -Unknown Health The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. -Anthony Robbins A man too busy to take care of his health is like a mechanic too busy to take care of his tools. -Spanish Proverb He, who has health, has hope; and he who has hope has everything. - Arabian Proverb Be careful about reading health books. You may die of a misprint. --Mark Twain Responsibility You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. -Jim Rohn Food The odds of going to the store for a loaf of bread and coming out with ONLY a loaf of bread are three billion to one. -Erma Bombeck I am not a glutton - I am an explorer of food. -Erma Bombeck ------------------------------------------------------------------- 3. Periodization by Jeremy Likness Author of Dime a Day Learning System This topic is Copyright (c) 2005 Golden Summit, Inc. All Rights Reserved and is provided with permission to Rob Cooper of FormerFatGuy.com It is common to wonder what set, rep, or exercise is "best" for training. People often ask, "When should I switch my exercises," and it often said one should "confuse their muscles" by changing workouts often. The concept of changing training variables over time is known as periodization. Periodization simply refers to taking your training and breaking it down in discrete phases. Why do this? Because it has been shown to provide optimal gains in performance. What exactly benefits from periodization? The list can be exhaustive, but a few items include: muscular endurance (how long you last), strength (how much force you can output), power (how quickly you can output force), motor performance (coordination), and muscle hypertrophy (the size of your muscles). While their are many variables to manipulate, that we will cover later in this course, the two that you may change the most often are volume and intensity. Volume is a reference to the work performed. Moving from 3 sets to 4 sets or 10 reps to 11 reps is increasing your volume. Intensity is a reference to the relative weight. Specifically, it is not what you perceive (i.e. you are straining or not straining) but a function of the most you can lift. If you can bench press 200 pounds one time, then training at 190 pounds would be high intensity and 100 pounds would be low intensity. While this topic is often debated, in general there is an inverse relationship between volume and intensity. In other words, you cant lift heavier and expect to put in the same volume as you would with lighter weights. By manipulating volume and intensity, you can maximize your training. For example, one way to periodize is known as linear periodization: Week 1: 3 sets of 15 reps at 60% intensity Week 2: 4 sets of 10 reps at 75% intensity Week 3: 5 sets of 5 reps at 90% intensity This is a hypothetical example that shows intensity increasity while the volume decreases from 45 reps total to 40 and then 25. There are other types of periodization such as undulated or wave-loaded, and these are outside the scope of this lesson. It is important to understand that it takes the body some time to adapt to training, so that changing your training too soon is not always optimal. Some people feel that the more change, the more confusion and the better results. Research would suggest otherwise - in one study, there were 4 types of training (protocols). The subjects were divided into 4 groups. One group simply did one protocol for the entire training period. One group periodized by doing one protocol for a few weeks, the another protocol, and then another and so on. Another group did ALL protocols EVERY week. The group that phased the training - not sticking to a single type and not combining it all in the same week - had the superior long term results. We will cover laws of training and methods to help you better understand periodization and create effective workouts for yourself. To learn more about periodization, we recommend two resources. The first is a classic by Tudor Bompa, who is considered one of the fathers of introducing the concept. Theory and Methodology of Training by Tudor O. Bompa This is a very technical manual. Another one that is also an less technical read is: Periodization Breakthrough: The Ultimate Training System by Fleck and Kraemer This concludes Periodization. Be sure to watch for our next segment: Seven Laws of Training - tomorrow! Copyright © 2005 Golden Summit Inc. 628 Ridge Rd Lead, SD USA 57754 770-456-5580 ------------------------------------------------------------------- Is Your Health Worth More Than Just Ten Cents Per Day? How to Use the Extra Change in Your Pocket to Learn What Some "Experts" Would Charge $400 or More to Teach You! Dime - a - Day Learning System Nutrition, Vitamins & Supplements, Fitness E-Courses http://www.formerfatguy.com/go/dimeaday These Courses Cost Less than $5 Each! ------------------------------------------------------------------- NATURAL ALTERNATIVES TO SWEAT Why sweat like a stuck pig exercising like a maniac when you can achieve similar results in 10-15 minutes a day with five simple exercises developed by Tibetan monks? http://www.formerfatguy.com/go/?fiverites ------------------------------------------------------------------- 4. Tip DO NOT think of feedings as snacks. Snacks are typically low nutrient high sugar or high fat foodstuffs. They typically contain those refined carbs that inhibit the optimal fat loss environment. Even "healthy" snacks are typically fruits, which when consumed by themselves, can spike blood sugar and effect insulin levels. Forget the term snack and think in terms of meals -- every meal containing protein and natural unrefined carbs. Rather than a snack of raisins, consume the raisins mixed in some sugar free, fat free yogurt to make up a meal. Rather than a muffin, which is full of sugar and bleached flour, consider a piece of whole grain bread wrapped around some turkey breast, tomato and spinach. ------------------------------------------------------------------- Monthly Gift Offer I have decided to offer a gift to one lucky subscriber each and every month. I have mentioned that I base my nutritional profile on Sunrider System Specific Whole Food Formulas and I want to share them with you. Each month, I will announce a contest to which you will enter your email address. This contest will be open each month for a few days after the release of each newsletter. Subscribers who want to be involved can enter their email address and I will make a draw out of those entered. The products I am gifting to the winner is worth $80 so, this month's contest is now open. You have until midnight on Saturday Febuary 19, 2005. Each month, the list will be cleared and a new draw will take place. Go enter now http://www.formerfatguy.com/private/subscriber-contest.asp?id=private ------------------------------------------------------------------- Quit Drinking Coffee and Tea... For those eliminating or wanting to eliminate coffee or tea from your diet, I recommend a whole food beverage offered by Sunrider called Calli. Shao-lin temple priests ate this formula of whole food herbs as a salad for it's ability to improve mental clarity and improved concentration. Now available in a concentrated whole food beverage, Calli is alkaline in nature and has less caffeine than a carrot. Calli can aid digestion and by it's alkaline nature, less impurities are likely to be absorbed or retained from normal digestion. http://www.formerfatguy.com/sample-packs.asp ------------------------------------------------------------------- Advertising: People have been asking how to advertise in this newsletter. It's just $200 for the top ad, $150 for the middle ad, $125 for the bottom ad. OR $300 for ALL THREE. Ads are one line of text (55 characters) and one URL. Payment through paypal.com, use rob@formerfatguy.com For tracking purposes, I use a redirect from my site to the URL you supply. ------------------------------------------------------------------- I appreciate your subscription and also respect your privacy. 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