Myths of Fat Loss Part -I

The health and beauty industry is one of the fastest growing industries worldwide. More and more people across the world want to look beautiful; ironically a vast section of the population in developed and developing nations are overweight. This has caused a peculiar dichotomy. You want to look good and fit, but at the same time you want a quick fix for that. This need for a quick fix has fueled a fast growing industry- the fat loss experts.  Companies and professionals have all sorts of claims to make; unfortunately most of it revolves around unfounded principles with no scientific evidence. 
One of the biggest myths in the fitness industry is the concept of spot reduction. Spot reduction or the ability to lose fat in specific areas of the body, has been long used by dubious companies to sell their cream, tonic or gel. The fact of the matter is, when you lose weight, you lose weight from all parts of the body; doing 1000 sit ups wont get you six pack abs or a flat midsection. 
There are primarily two types of fat-essential fat and stored fat. The essential fat is stored in the organs of the body, such as heart, CNS, gall bladder etc and is required for the proper functioning of our body. This fat controls the various bio-chemical reactions going on inside the body, including hormone regulation.The other type of fat,the stored fat can also be subdivided into two parts- some is stored in between the organs and they act as a protective shield or rather as a cushion protecting the internal organs; the rest is stored beneath the skin and is also referred to as subcutaneous fat. It is this subcutaneous fat that is visible externally and the cause of concern. Storage of subcutaneous fat is the body's mechanism of handling a food crisis. When we consume more calories than we require, the body stores it as subcutaneous fat so that in times when food is scarce, it can be used for energy. The good thing is that these fat stores can be reversed. When blood glucose levels are low, and the body keeps moving (exercising) the fat stores are unlocked and oxidized to provide the energy. The problem with the concept of spot reduction is that its based on the principle that you can choose the area from where the fat is to be burned; unfortunately this premise is flawed. The pattern of fat storage is unique to an individuals genome and it cannot be modified by external means. People have different patterns of fat storage; some people store fat first in the abdomen and then move on to the hips and thighs; some store in the arms, thighs, hips and then move on to the abdomen. That is why, we see so many different "types" of overweight people! In other words, the body decides how and where it will store the excess energy as fat and at the same time, in times of crisis, it will decide from where to use this stored fat for energy.  
If you happen to be a night owl, you must have come across "infomercials" that run on television; most of them promote "herbal teas" that can miraculously turn a morbid obese female into a size zero model in a bikini! Aah, if only it were true. No amount of herbal teas or pills will help you lose weight if you don't change your lifestyle. If there was indeed a pill for fat loss, the company would have been the wealthiest in the world and its owner a trillionaire! There is of course, scientific data that validates the fact that drinking green tea does help in fat metabolism and can be an aid for you to lose weight; but the effect will only be seen if you follow a healthy diet and regular exercise program.To put things into perspective, if you follow a good diet and training regime, you will anyway lose the extra weight; the cup of tea would only be a humble accessory. 

Obesity is a modern day scourge which affects half a billion people, roughly 12 percent of the world population; a disconcerting figure. An ever increasing dependence processed food coupled with a sedentary lifestyle has resulted in an alarming spread of the disease. Yes Obesity is a disease; it is a condition of the body when excess body fat has accumulated which may cause serious health problems including reduced life expectancy. In scientific terms, a person having BMI (Body Mass Index) of more than 30 kg/m² is termed as obese. 

A diet with greater dependence on processed food, with are high in saturated fats and refined carbohydrates is a primary cause of obesity. Calorie consumption per day has increased drastically in developed countries and regions.On the other hand,our lifestyles have become less active. If we go back in time, we would see that our economies were mostly dependent on agriculture, hunting, gathering and so on. Today, with improvements in mechanized transport, we no longer have to walk miles to retrieve basic amenities  we do not have to toil in the fields for eight hours a day; unfortunately, most societies have not made the proportionate change in calorie consumption.
The progress in food science technology and food industries have given rise to newer means and methods of processing and preparing food; most of them catering to only the taste buds, with scant or no regard for the health or nutrition aspect.
Not all forms of obesity can be attributed to lifestyle and eating patterns; disorders of the endocrine system, like hypothyroidism is known to cause obesity.Steroidal medications are also responsible in certain cases. Eating disorders, mostly a result of psychiatric problems is a significant factor of obesity. People in depression are notorious for binge eating, which more often than not, lead to obesity.
Human evolution has taught the body to store excess food as fat in order to survive during times of food crisis. But with modern day constant supply of food, these reserves are never used.

The best way to combat obesity is by incorporating healthy lifestyle changes. These include regular exercise, intake of a clean diet, avoiding processed and food high in saturated fats. The importance of regular exercise cannot be overemphasized. Not only does it help to lose weight, it will also improve the cardiovascular health. A combination of aerobic exercise with light to moderate weight training would help a long way to combat obesity. Changes in dietary habits, by incorporating whole foods, lean proteins and monosaturated fats should also help. Avoiding processed food high in Sodium, Fat and high glycemic index carbohydrates is integral. Besides this some lifestyle changes should be incorporated. Taking the stairs instead of the lift, having small meals at regular intervals, drinking adequate water can go a long away, in preventing and controlling obesity.

In certain situations however, more needs to be done. In cases of endocrine disorders, a good endocrinologist would prescribed medications to control the hormone secretions in order to normalise them. In cases of psychiatric obesity, intervention is required in the form of counselling and family support. A comprehensive effort is required to motivate the individual, along with medications as and when necessary to control the cravings. Recent developments in medical science have come up with many drugs which help to control obesity.

In certain cases of morbid obesity, bariatric surgery can be opted for. Bariatric surgery contains a variety of surgical procedures used to treat obesity. Surgery should be considered as a treatment option for patients with BMI of 40 kg/m² or greater, who have tried and failed to get results with a controlled diet and exercise program along with oral drug therapy. However before proceeding with such surgery, counselling and psychiatric evaluation is a must. Then client should also be made aware of possible side effects and long term issues with surgery. Many patients have benefited from such surgical procedures.

Creatine and Strength Improvements

Creatine is the most popular sports supplement, across the globe today. But the history of Creatine goes back a long way; it was first isolated and discovered by a  French scientist named Chevreul, who named it after the Greek word for flesh, in 1832. In 1912, Harvard University researchers Otto Folin and Willey Glover Denis found proof that ingesting creatine can dramatically boost the creatine content of the muscle. In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.  Creatine, as a sports supplement gained popularity, or notoriety, in the 1992 Olympic Games held at Barcelona. A newspaper reported that Linford Christie, the gold medallist in the 100metres had used creatine before the event. Thus began the association of creatine in sports and fitness industry. EAS (Experimental and Applied Sciences) was one of the first companies to manufacture creatine commercially. Since then, creatine is the most widely used sports supplement in the world, cutting across sporting disciplines and nationalities.

Creatine, or methylguanidine-acetic acid, is a naturally occurring amino acid that’s found in meat and fish, and also made by the human body in the liver, kidneys and pancreas from arginine, glycine and methionine. It is converted into creatine phosphate and stored in the muscles where it is used for energy. Energy production involves the conversion of ADP (Adenosine diphosphate) into ATP (Adenosine triphosphate). When ATP loses one of its phosphate molecules and becomes ADP, the creatine stored in the body (as creatine phosphate) donates its phosphate to ADP which converts to ATP and produces energy. Since, certain sports and resistance training, requires an instant anaerobic energy, creatine supplementation have greatly benefitted them.

Many supplemental forms of Creatine are available today. Most major sports nutrition companies have their own unique formulation of Creatine. But the most popular still remains the Creatine Monohydrate (Creatine & Molecule of Water); another popular form of Creatine is CEE or Creatine Ethyl Ester. Some companies claim that CEE is better and faster absorbed by the body. Besides it is supposed to be void of the negative effects, reported by some, from Creatine monohydrate. But there are no credible scientific studies to confirm the same. Creatine supplements are available in the form of powder, capsules, and tablets.

The average daily requirement of creatine is 2g/day dependent upon body size and activity levels. It is acquired from meat and other animal products (50% of our daily requirement) and from endogenous synthesis in the kidneys, liver and pancreas. (Fillmore et al 1999). Vegetarians and others who don’t ingest meat or animal products are capable of synthesizing sufficient quantities endogenously. However, it is noted in the literature that their resting levels of creatine are generally lower than non-vegetarians. (Engelhardt et al 1998).

Traditionally Creatine is suggested to be taken with high glycemic index carbohydrates, like dextrose. It is supposed to enhance absorption. There are generally two widely used methods of taking Creatine. A “loading phase” in which 20 grams is taken for 5–7 days, followed by a maintenance phase of 3-5 grams a day for periods of 2–3 months at a time. The second consists of taking 3grams of creatine for a longer period of 28days-60days. The basic goal of both is to saturate the muscle cells with creatine.  

Creatine has since then received widespread popularity, in sports and bodybuilding athletes. There are various studies conducted over a period of time regarding the effect of creatine and muscular strength or energy enhancement. Many studies conducted, using different subjects have arrived at one conclusion- that creatine supplementation does improve strength and lean muscle in high intensity short duration training like resistance training.

Strength improvement had been observed in almost all studies conducted with creatine supplementation. It has seen to benefit a wide range of sports involving single bouts of high intensity exercise such as sprint running, swimming, cycling or multiple bouts such as soccer, rugby, football, hockey etc. Besides that creatine supplementation has proven results across a wide spectrum of people involved in weight training. An increased training load can be tolerated by athletes using creatine supplements. This has potential long term benefits for the athletes.

Creatine supplementation is shown to have beneficial effects on subjects undergoing weight training, especially conditioned athletes. Creatine supplementation has no noticeable ergogenic properties unless accompanied by resistance or interval training. In other words, creatine by itself cannot produce any strength gains.

Studies have also been conducted to ascertain the impact of creatine on older adults. A study conducted by Brose A, Parise G, Tarnopolsky MA from the department of Kinesiology, McMaster University, Ontario, Canada concludes that creatine supplementation increases muscle strength in supervised resistance training among older adults. This is a significant discovery, for most researches seems to conclude that creatine supplementation is effective only among young adults,

Creatine supplementation in endurance sports is a subject of wide debate. While most sports scientists have concluded that creatine supplementation has no noticeable effects on endurance training. In endurance athletes exercising at 60-70% of their VO2 max for 75 minutes there is a reduction of phosphocreatine stores to 40% of their resting values (Broberg and Sahlin 1989 and Balsom et al 1994). If, as in competition, they need a burst of power (the "kick"), there is potential that the use of creatine supplements could benefit them by extending the time and therefore the distance over which they can maintain this extra pace. Engelhardt et al (1998) performed a study on tri-athletes using a relatively low dose of creatine (30g given over a period of 5 days) and demonstrated an increase in performance. There is a need for further studies to be performed in this area.

There are some concerns with creatine supplementation too that have been raised by certain sports scientists. A widely reported side effect is the weight gain due to fluid retention. Though, recent studies have found that weight gain is minimal if slower loading of creatine is adopted. Besides that there are some unconfirmed reports that athletes training in hot and humid conditions reported side effects like bloating, stomach cramps and discomfort. This again is not confirmed and may be attributed to the peculiar climatic conditions. Certain reports say that some coaches believe that creatine supplementation may promote greater instances of muscle strains or pulls. Though no studies have found or confirmed the same. Some people have also raised concerns on adverse effects on kidney and liver, due to long term creatine use.

No study so far has reported any significant side effects besides weight gain. However it must be understood that long term studies on creatine use has not been performed. But the huge amount of studies, conducted over different gene pools in varying climatic conditions, have not reported any adverse effects on short term use. So it may be concluded that creatine supplementation is a safe and effective method of increasing fat free muscle mass and significant improvements in strength. Long term usage however is subject to debate and potential side effects should be considered, before regular use. Like all supplements, individual results are bound to vary, and it is imperative that a professional is consulted before using creatine.

Supplements Demystified- Part I

The word "Supplement" evokes  varied reactions; most of them negative. Well, in simple words any product which seeks to supplement one's daily diet is/can be referred to as food supplement. In common parlance, it is sometimes called health supplement or dietary supplement. 

Unfortunately there is lot of confusion among people regarding the use, effects and side effects of supplements. Most of this confusion is a result of ignorance. It is human nature to fear the unknown. Since knowledge about dietary supplements is limited to a handful, this resultant anxiety and fear around them is but natural. 

The term "dietary supplement" has a very wide purview and to keep the discussion objective and concise, I will concentrate on common sports nutrition supplements, their usage, possible side effects if any, practicality and value for money.

1. Whey- Whey is the king of supplements; a potent, practical and almost indispensable tool for any athlete. Whey is protein, at its purest and best form. Egg is often referred to as the "perfect food" and is rated a perfect 100 as far as Biological Value of food is concerned. Surprisingly, by the same standards Whey has a biological value of 104; no mean feat!

Whey is a by-product or rather co-product obtained while manufacturing cheese. This raw product then undergoes a series of processing and filtration and we get commercially available whey supplements. Depending on the levels and process of filtration, we get mainly three forms of whey:

• Whey Concentrate
• Whey Isolate
• Hydrolyzed Whey

Whey concentrate is about 80% protein and contains small amounts of fat and lactose. Whey Isolates are purer forms of whey; in other words, they have undergone a series of filtration steps. Whey protein isolates (WPI) contain about 90% protein with negligible amount of fats and lactose. With recent advancements in technology, a new form of whey is available known as hydrolyzed whey. Hydrolyzed whey is basically a form of pre-digested whey or short peptide whey. It is absorbed faster than WPI's and is easier to absorb by the body. Among the three forms whey concentrates are the cheapest and hydrolyzed whey are the most expensive forms.
It would be fair to say that the majority of athletes all around the world today, use Whey protein to fulfill their protein requirements.

Whey protein is easily digestible. Its absorption rates are fast and thereby allows for faster and better muscle recovery and synthesis. It is rich in the Branched Chain Amino Acids, which are critical for muscle building. Whey protein is low n carbohydrates and fats and also an excellent immunity builder. No wonder whey protein has achieved such wide usage in the last decade.
Whey Protein is a must for any athletic diet; whether the goal is to lose fat, build muscle or enhance performance. 
With developments in food science industry, whey protein isolates and hydrolyzed whey have gained prominence and popularity. During normal training periods,it is best to consume a blend-a mixture of whey concentrate,isolate and hydrolyzed whey. This ensures the optimum ingestion of aminos and can provide the best results. During dieting or in times of competition, the use of Whey Protein Isolates is recommended. Whey Protein Isolates are also feasible for lactose intolerant individuals.
Most advanced sports nutrition companies add enzymes like aminogen and papain in their products. This ensures better digestion and assimilation. 

Shortcut to Hell

The world is fast today-fast food, fast cars, fast lives and fast results. No body has the time to wait; perseverance, patience and hard work seems virtues of an archaic age. No wonder even in matters of health, we want things fast. The craze for six pac abs in case of a guy and a size zero figure in case of a girl has reached humongous proportions. These words are being used by every Tom, Dick and Harry, without comprehending the very meaning or essence of the words. So what we have is a generation of young people aspiring for a healthy body, through unhealthy means.

Anabolic steroids are being rampantly used by young boys to achieve that elusive super physique. It is a disturbing trend and the recklessness of the whole process is terrifying. Very often youngsters when asked whether they know about the side effects of steroids, quip back that they are well aware of the use and its effect; what they fail to see that they are treading in murky and dangerous waters. For every success story, you will invariably have many horror stories. Kidney disease, Liver disease, Heart Disease, Hormone malfunction, Impotence, Skin disease and cancer are some of the common side effects of anabolic steroids. Any synthetic or artificial substance that aims to alter the body's normal system is bound to show effects; most often they are not very pleasant.

On the other side of the milieu girls are starving to drop sizes quickly. In an attempt to look pretty they fail to realise that in an attempt to look slim they end up looking sickly. Starving and depriving your body of its required nutrition is no way of achieving a desirable or attractive figure. A human body is a complex organism which requires a blend of macro and micro nutrients in specific proportion for its optimum functioning. A long term deficit in any of these nutrients can cause harmful and ugly consequences. Thyroid malfunction, infertility, irregular periods, osteoporosis, insomnia, nausea, gastro intestinal distress and the list goes on.

These people should realize that playing with your body is not cool.Period. You can lose you money, but still gain it back; you lose your health, you are doomed to the life of a cripple. One should appreciate that building a good body takes in effort and dedication. If you are willing to adopt a regular workout program, follow a healthy diet and take adequate rest, you will definitely be able to achieve a healthy, strong and attractive physique. There is no need to resort to short cuts; because in this short cut you will reach a bleak and dark wall. 

A well balanced diet is important for every individual, irrespective of profession, social strata or life goals. Depending on individual goals and lifestyle, diets are tweaked and modified. Athletes and active persons have special dietary requirements, which can be met through a mix of natural food and dietary supplements. Dietary supplements can aid in filling gaps in the diet as well as provide great convenience and value for money.

It is important to set realistic targets and also accept the fact that there is really no substitute for hard work. Preferably, one should take the help of a qualified fitness professional who would be able to guide one achieve his/her goals.

Summer food

“In the summertime when the weather is high and you could stretch right up and touch the sky…”

Well yes, summertime is here and though it inspired Shaggy to belt out this all time hit, I guess the weather here has the reverse effect on us. The excruciating heat coupled with the high humidity saps our energy in no time and leaves us completely dehydrated.

 

The most crucial factor to keep ourselves up and running in the summers is water. Yes good old H₂0. It’s the basic and most potent weapon to counter the blazing heat. One should drink plenty of water throughout the day. Because of the high humidity, of our region, we sweat a lot and it takes out precious water from our systems .So regardless of the activity levels it is imperative to drink plenty of water throughout the day.  Very often we wait till we are thirsty to tank up; well, thirst is not the correct indicator for our hydration levels. Being thirsty means that you have been already dehydrated for quite some time. So, don’t wait till you are thirsty; keep a bottle of water handy and keep sipping at regular intervals. Another advantage of drinking water is that it helps to lose weight-yes, you heard me right! Drinking ice cold water burns up additional calories. So drop in a few cubes of ice in your glass of water and melt those spare tyres!

It is hard to resist that bottle of soda, more so with the mercury rising day by day. But hold on. Because the soft drink is not only going to fill your body with lots of unnecessary sugars, the phosphorous in it will affect your bones, kidneys and gastrointestinal tracts. So even though we label those drinks as “soft” in reality they are not that harmless. So though it is tempting to reach out for that bottle, its best avoided. Instead go natural for a change. Coconut water, lemon water, buttermilk is very good for the summers. It helps to replenish the lost fluids and also serves as energy boosters. Water Melons, too, are good for the heat. They contain about 80% water. So they have a pronounced cooling effect on the body. Pure and fresh lemon juice is one of the best summer drinks. The vitamin C in it will give a boost to the immune system and its refreshing tangy taste will give an instant surge of energy. So get a couple of lemons, squeeze them out, add a bit of sugar or salt for taste; pour in some chilled water and you get an all natural refreshing drink ready.

            Summer is the season for a variety of berries and fruits. So forget the apples and oranges for the moment, and get the mangoes out. Loaded with fiber and a number of vitamins, mangoes offer wholesome nutrition for the summer. And a quick recipe for the ones with the sweet tooth- dice a couple of alphonso mangoes in neat cubes; add a couple of scoops of low fat vanilla ice cream-Sheer Bliss!! And those on high protein diets, can add the mangoes to the protein shake; it will be a good wholesome meal replacement drink. Mangoes can be substituted with lychees which are available quite easily.

             Summertime is the boom time for germs and gastro intestinal infections. So it’s best to avoid food from road side vendors. I guess it wouldn't be quite pleasurable to keep on running to the loo in this heat!! As should be the case throughout the year rather then only in the summer, it is best to avoid high fat and spicy food. Lightly cooked meals with minimum addition of masalas and spices will not only help you stay cool but also help in keeping your system in good running order.

Micro Nutrition for Macro Gains!

I come across many guys who are training hard and long but not getting their desired results.In spite of regular workouts, they seem to be stuck in an abyss. Very often it is the result of inadequate nutrition. While most regular trainers know the importance of protein in their diet and take great pains to supplement it adequately, they often ignore a multivitamin supplement. A high potency multivitamin, mineral and antioxidant mix should be the base of any supplementation program. Because no matter how much protein you pump in, the muscle won't grow if your body is lacking in the micro nutrients. These micro nutrients play various critical and important roles in absorption of food and in protein synthesis and muscle growth

Vitamins and Minerals are required in small quantities and because of this, they often fall out of our radar when we are planning a diet. A well balanced diet should ideally cover most of the essential vitamins and minerals; but in practice it is hardly the case. It is almost impossible to fulfill the entire vitamins and mineral requirement from our regular diet.

Besides this free radicals are also being constantly produced by the body, as a result of the various chemical reactions going on inside it. Weight trainers and athletes are prone to elevated levels of free radical damage due to the high stress they put on their bodies on a regular basis. Antioxidants counter the free radical damage and this has been conclusively proved, through various scientific studies. So supplementing with a high quality antioxidant should also fall on the top priority lists of trainers.

Most of the multivitamins and mineral supplements available over the counter in chemists shops are inadequate to meet dietary requirements of serious athletes. This is because these companies manufacture the products based on Recommended Dietary Allowances or RDA's, which is not the correct parameter to judge nutritional needs of sports persons. A sports multivitamin complex is the best option for athletes.

Big Gains in the gym are impossible without these micro nutrients; so before dismissing them as unnecessary think twice!