Exercise in a Pill

Have the heard the latest news? Once again a pill to replace exercise has been toted as the next best thing in the news. Not only this but in desperation to lose weight, many people turn to fat burners for help. In the last year or so fat burners have become very popular – you now see them in most large stores and supermarkets. Most fat burners are pills claim to increase your energy or metabolism while others offer to suppress appetite.

Unfortunately most of the so called research done to produce positive results are from such large dosages of the ingredients that are no where near what they put in the bottle.

Because it's uncertain that fat burners work or if they're safe if taken over an extended time period I decided to revisit a past newsletter – Exercise in a pill.

Dr. Ronald Evans a molecular biologist/scientist with the Salk Institute have been doing tests with mice that “genetically reprogram” cells mimicking the effects of exercise.(1)

Even when the mice are not active, the chemicals GW1516 and AICAR activate the same fat-burning process that occurs during exercise.

The pill boosts endurance. It stimulates a protein that produces an enzyme that provides energy to muscle cells making the cells act like they belong to marathon runners. Treated mice ran 44% longer than untreated mice.

That may be great for those with joint problems but it sure doesn’t help the heart or lungs – so much for any cardiovascular benefits. Such a medication may even add stress or other ill effects to the body.

The drugs genetically reprogram muscle fibres to burn fat and contract repeatedly without fatigue. Great for all those coach potatoes – right?

 Hmmm....

 Maybe if you are the size of the couch…..

If a so-called drug can give unused muscles more endurance – it’s not the “be all to end all.” Don’t get this mixed up with actually strengthening your muscles. Muscles need more than endurance – it requires strength and power training also. Simply put, muscles require resistance under load and with intensity to see improvements. Intensity of effort is the key training variable for optimizing training results.

Ignoring the controversial abuse by athletes - similar to that from steroids, this exercise pill may have therapeutic potential – to those with illnesses that may be bedridden, have certain muscle diseases, or are frail or obese. Mind you, I’m sure there will be side effects.

Even if there was a magic pill – and you could afford it…there are much more benefits to exercise. Besides adding strength and tone to the muscles, exercise works your heart and lungs. An exercise pill won’t build your self-esteem and confidence you get from a good work-out. Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

One of my favorite sayings is “Use it or Lose it.” The human body was meant to move.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape” Strive for an overall plan to increase your health, fitness, well-being and quality of life. And most importantly – have fun!

(1) http://en.wikipedia.org/wiki/GW501516
(2) Exercise In A Pill: Researchers Identify Drugs That Enhance Exercise Endurance". Science News. ScienceDaily. 2008-08-01. Retrieved 2008-08-01.

Supplements & the Hydroxycut Warning

Well America’s #1 Selling Weight-Loss Supplement is now under fire


Both Health Canada and the U.S. Food and Drug Administration is warning consumers to immediately stop using Hydroxycut products.

Hydroxycut, a very popular fat-burner supplement sold under the Iovate and MuscleTech brand names, are promoted as a dietary supplements for weight-loss, energy-enhancers, low carb diet aids, etc.

Interesting thing is that I’ve seen them in various stores – including Wal-mart and yet currently no Hydroxycut products are authorized for sale in Canada.

Health Canada has received 17 adverse reaction (AR) reports associated with Hydroxycut products in Canada. These adverse reactions relate to the cardiovascular, respiratory, gastrointestinal, and neurological systems.

The FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders, kidney failure, to name a few. 

A lot of the so called “supplements” have a number of ingrediants that do not require FDA or Health Canada approval prior to hitting the shelves.  It’s like playing Russian roulette – is it worth it?

Quick fix diet supplements, like quick fix diets themselves are all a scam. Talk about brain washing your easily-influenced consumer.

Walk down any supplement aisle of your pharmacy or health-food store.  Thousands of products that claim health benefits.  

According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.

Americans spent almost $35 billion on diets and weight loss products!

There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.



To get a bit more insight read up on my May Newsletter:  Supplements

 

SUPPLEMENTS

There is much media attention focused on the use of anabolic steroids by athletes to help boost performance. Steroids abuse is still on the rise by sport participants or body builders wanting to get a competitive edge. What is even more alarming is the increase use of Supplements.

Walk down any supplement aisle of your pharmacy or health-food store. Thousands of products that claim health benefits.

Have you ever opened up a Fitness Magazine? I counted the number of supplement advertisements in one popular magazine. Of the 248 pages, 107 were for supplement ads – that’s 43%. It’s no surprise. Most bodybuilding and fitness magazine publishers own supplement companies. They then use their magazines to promote their products. Ever see the new supplement break-through? Those full-page ads cost thousands of dollars. Magazines just can’t turn down that type of money, besides there’s lots of people that are willing to try the newest product being promoted by top bodybuilders (who use steroids) and supermodels.

Here’s some excerpts from just one of the ads;

“Top 5 reasons why XXX will turn you into a muscle-building freak and crazy sex machine”
“With super-charged hormone levels you will become an instant predator in the gym and in the bedroom”

Talk about brain washing theyour easily-influenced public.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.

I don’t know about you but I can’t afford to throw away my money. They are not magic pills or potions. Supplements are not drugs and cannot give you steroid like results. Supplements are food. These “natural” or “herbal” products should never take the place of food, but rather help insure that you are maximizing your nutritional intake.

Ever read the very small fine print: Here’s for one promoting fat loss:
“When combined with increased exercise and the XXX diet. Results are not typical . Use only as a dietary supplement. The persons here on may or may not have been remunerated. These statements have not been evaluated by the FDA…….

One thing the fine print does say – Regular exercise and proper nutrition are essential for achieving your weight-loss goals. Duh!

Supplements and prescription drugs both have something in common. They can help you – but to what extent? Supplements are not regulated the same as prescription drugs and there is no list of negative side effects like prescription medications. If you are being treated for heart disease or are taking medication check with your physician before starting any supplement.

“Fat Burner” Supplements cannot melt fat away. No pill can do that. Certain products rely on thermogenic ingredients – that raise body temperature and increase metabolism. This is the wrong way to heat up your body. The problem is that it affects the nervous system and really addresses the symptom (fat) and not the cause (poor nutrition and lack of physical activity).

Supplements can only make a 5 to 10% overall difference. That is only if your eating properly and have hit the higher threshold in training.
You do not need to worry about supplements until you gain at least 20 pounds of solid muscle mass without supplements.

SUPPLEMENTS THAT ARE USEFUL

1) Multi Vitamin/Mineral Supplement

Vitamins and Minerals are considered “non-energy” nutrients – compared to the “energy” nutrients of Carbohydrates, Fats and Protein (calories).
Vitamins are not energy but help to release energy. There are two main types of vitamins – fat soluble and water soluble.
Water Soluble vitamins are seldom harmful as your body can easily excrete any excess. This includes Vitamins B, C and Folic Acid.
On the other hand, high doses of fat soluble vitamins – A, D, E & K can be toxic if overused. They are stored in organs and tissues and can cause dry skin, nausea, joint pain and depression.

Minerals carry oxygen to cells, aid in muscle contraction and help build bones and teeth.

Because our society is heavily reliant on processed and refined foods, a Multi Vitamin/Mineral Supplement helps act as insurance as it fills up any deficiencies in the micronutrient content of your diet. It’s important to realize that a multi-vitamin does not give you “energy” or decrease your body fat.

2) Protein Powder

A key to maintaining and gaining lean muscle mass rather than unwanted body fat is to ensure you take an adequate amount of protein.
Whey Protein is the best protein supplement. It boosts the levels of amino acids and provides the greatest absorption rate of all protein sources. Whey protein is a milk-based protein that is specially processed with most of the lactose being removed. A Whey Protein Isolate absorbs faster and more fully than a Whey Protein Blend. Whey Protein is best as part of your first meal of the day, pre-workout, or post-workout – when your body is starving for protein (the building blocks of the body).

3) Creatine

Creatine is the most popular sports supplement used by athletes, bodybuilders and other fitness buffs. Creatine is made by your body primarily in the liver, pancreas and kidneys. Creatine is a metabolite which regenerates ATP, the high energy compound that provides energy for muscle contraction. Creatine benefits strength and anaerobic exercises but not endurance. Creatine is not a fat loss supplement.

You would need to eat 9 pounds of red meat to ingest 20 grams of creatine – which is the initial loading dose often recommended during the first phase of creatine supplementation. During the maintenance phase, creatine is recommended post worik-out and at bed time.

Unlike vitamin or protein supplements, it is recommended that you cycle creatine (go on and off it). This way your body will not decrease it’s own production of creatine when your muscles are already saturated. For the majority of users noticeable gains in strength is experienced usually when used for the first time.

SUMMARY

Supplements are not necessary for optimal health – if you are eating right. The human digestive system was designed to process whole foods. The body cannot properly absorb nutrients from artificial sources – which is common in many supplements. Have you been hearing all the bad things about aspartame lately?

Unfortunately most people don’t have time for a balanced diet. Others just don’t make the effort. In this case, supplements can help provide many of the essential nutrients.

It amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend the same on monthly gym membership or a personal trainer which can help set you up for life. The only thing that a lot of these supplements give you is expensive urine! You make the choice.

Now here’s some simple common sense. With the kids back in school, cold and flu season starts. Rather than relying on some of those herbal supplements – eat a variety of fruits and vegetables, exercise regularly, get adequate sleep and wash your hands often….your immune system will remain strong.

There is no substitute for proper nutrition and exercise. The best way to improve your life and well-being is to eat properly and follow a well-designed program that challenges both your body and mind. No drug or supplement can do that for you!