A message from Ben:

Welcome to the December 28th Pacific Elite Fitness Newsletter! Just one more month until the release of my brand new book "100 Ways to Increase Your Metabolism". In the meantime, I'm offering a fantastic combo special on Shape21: The Complete 21 Day Lean Body Manual, as well as Ben Greenfield's E-Health Handbook of Diet & Fitness Secrets. Click here to jump to the special offer, but make sure to come back and read today's article!

If you haven't been to the Pacific Elite Fitness website recently, be sure to check it out. By clicking on Fitness or Triathlete, you can access a fantastic array of online training options, designed for all levels and budgets.

Today's article is the first in a 2 part series on nutritional supplements...

Ben Greenfield

MS PE, NSCA-CPT, CSCS

Do I Need Nutritional Supplements?

So what the heck is actually in all those colorful bottles and jugs in the nutritional supplement section of your local gym or health club? More importantly, do they actually work? And if they do, are they just for athletes or for people trying to lose mass amounts of weight? To address these questions, let's take a look at a sampling of nutritional supplements from my local gym.

I literally took each bottle off the shelf and inspected the label. Without any further ado, here's the results:

Fat Burn: Pyruvate

Pyruvate is basically an intermediate compound in your body's carbohydrate burning cycle. This carb burning cycle acts like a wheel that spins at certain rate. The faster the wheel spins, the more carbs you burn. By increasing the amount of available pyruvate, this supplement would speed up the wheel. When combined with a low calorie diet, this can be effective, especially if you have a high carb intake. This supplement would be most useful for individuals trying to speed up their metabolism without feeling the "overdrive" effect of energy supplements and caffeine.

Fat Burn: Thermogenics

Just as the name implies, thermogenics increase the body's core temperature, while also stimulating release of fat cells for energy and regulating appetite. People who are not overly sensitive to caffeine or other central nervous system stimulants can actually benefit from this boost to the metabolism. Athletes may also find something like this useful as an ergogenic aid to increase awareness and conserve the body's carbohydrate stores by burning more fat.

Carb Resist Formula - HCA

The primary ingredient in this supplement is hydroxy citric acid. This compound can help reduce carbohydrate conversion to fat and instead cause formation of glycogen, your body's storage carbohydrate. This process actually tricks your brain into thinking that food is present in excess, thereby controlling your appetite. This would be useful for compulsive eaters or individuals attempting to control caloric intake.

Carb Resist Formula - CCK

CCK stands for "Cholesystokinin", which is a protein used by your body to control appetite. Normally when you eat food, you digestive system release CCK, and this causes your nervous system to send a signal to the brain that you're "full and satisfied". By presenting CCK in the absence of food, this supplement achieves the same result without the calories. Again useful for people who just need to control their appetite.

Glucosamine-Chondroitin Join Support

Most of us have dealt with joint pain or arthritis-like symptoms at some point, especially with high amounts of exercise. Glucosamine and chondroitin act by attracting water into a joint (which enhances lubrication), forming healthy joint bone tissue and reducing the level of cartilage-destroying compounds in the joint. Many individuals claim a significant amount of reduced joint pain upon supplementing with a combination of glucosamine and chondroitin.

Children's Multivitamin

In the absence of a proper and complete diet (which defines most typical Western diets), kids often need more than just food in order to develop properly. While you shouldn't use multi-vitamins as a crutch to ignore poor dietary habits, supplying your kids with a complete array of multivitamins and minerals in a tasty chewable form is a good idea.

Multivitamin for Protein Diet & Multivitamin for Carb Diet

Depending on the type of diet you consume, you will have a higher requirement for certain arrays of enzymes, minerals, and vitamins. For instance, an individual consuming a high protein diet with lots of animal meats will have a lower need for supplements like vitamin B and iron. By categorizing multi-vitamins according to macronutrient intake, these allow you to avoid ingesting excess compounds that you may not need, while still obtaining adequate vitamin levels.

Antioxidants

Exercise, pollution, and environmental toxins produce free radicals in our bodies, which can contribute to cell membrane and muscle tissue damage, while at the same time inhibiting proper recovery and immune system integrity. An antioxidant formula contains an array of natural compounds designed to "scavenge and destroy" free radicals. Even though fruits and vegetables also contain high amounts of antioxidants, if you exercise regularly or with a large amount of intensity, your recovery would be highly enhanced by including antioxidants in your diet.

Vitamin C

High doses of vitamin C have been suggested to enhance immune system strength, maximize the immune system response, and decrease levels of free radicals. Especially during cold and flu season, this can be useful. A vitamin C supplement provides a packaged and convenient way to get your vitamin C, which is nice when you just don't have time to reach for the OJ.

Branched Chain Amino Acids (BCAA's)

Amino acids are the building blocks for protein formation, which your body especially needs after heavy amounts of a muscle tearing exercise, such as resistance training. Leucine, Isoleucine, and Valine are the three amino acids found in most BCAA supplements, and can not only help minimize muscle degradation, but can also delay fatigue. This would be a great compound for athletes and individuals for which a quick recovery from exercise is important. As a bonus for endurance athletes, it can also be a significant source of energy during workouts that exceed 2-3 hours.

Volumizer

Most supplements of this nature are designed with one goal in mind: build muscle mass. To achieve this effect, this mixture includes creatine for enhancing intensity and duration of muscular contractions, combined with taurine, glutamine, glycine, alanine, betaine, and inositol for muscle building, recovery, energy conservation, and antioxidant activity. A "mass-builder" like this would be most beneficial for a bodybuilder or athlete attempting to increase size as quickly as possible without sacrificing explosiveness, intensity, and recovery capability.

Protein Tablets and Protein Powder

As a provider of all the necessary amino acids, complete proteins are necessary for recovery and muscle building. And that's not just for individuals trying to "get heavier" or increase muscle mass. Any individual engaging in strenuous cardiovascular exercise or any form of resistance training must consume a complete protein within 30 minutes after exercise to be properly recovered. The reason for this is that the levels of the hormones responsible for protein uptake into muscle tissue are highest during this time, then begin to drop off as you relax. The convenience of protein tablets and protein powder allows this recovery to take place as soon as you're done exercising. Most gyms will sell some type of shaker or mixer to make your shake on the spot, rather than waiting to eat until you drive home.

Meal Replacement

The primary difference between protein powders and meal replacement drinks is the presence of carbohydrate in the meal replacement drink. While it's true that protein is essential for muscle recovery, carbohydrate is also also essential for recovery, activity, and the assurance of a good workout the next day. I actually recommend a meal replacement drink *over* the consumption of a protein-only drink during the time immediately following exercise. This way, a protein-only drink can be used at a different time of day, when carbohydrate consumption is not as important, and the excess carbohydrates may actually cause weight gain.

Nitric Oxide

Nitric oxide, or NO for short, causes vasodilation in your blood vessels. This means that the vessel becomes larger, allowing for a greater amount of oxygen flow, energy delivery and glucose uptake. Individuals who would benefit most from this effect would be heavy weightlifters, who need that extra pump of blood for more oxygen during a large lift, and bodybuilders, who need that "venous" look. Many NO supplements also include other muscle mass volumizing compounds like creatine, branched chain amino acids and whey protein. So although they can be more expensive, you may save money in the long term on such a mixture.

Cell Mass

I mention this compound because it includes a "muscle cell uptake proprietary matrix". All this means is that compounds are included in the supplement that enhance delivery from the gut into the bloodstream or from the bloodstream into the muscle tissue. Since many supplements are not as easily absorbed as their whole food counterparts, the presense of absorption enhancement can be a valuable addition.

While supplements are convenient, nothing replaces a quality diet that includes high amounts of vegetables, fruits, nuts, whole grains and lean proteins. If you have questions about certain supplements that you're currently taking, and if they're right for you, look into a Lean Body Nutritional Analysis from Pacific Elite Fitness. Next week, I'll cover more supplements...

Triathlete Tip of the Week

I'm offering a brand new January special. Although the my exciting new book "100 Ways to Increase Your Metabolism" will be available in Febuary, I'm already offering a combo deal on my previous two books: Shape21 - The Complete 21 Day Lean Body Manual and Ben Greenfield's E-Health Handbook of Diet & Fitness Secrets. As a matter of fact, the E-Health Handbook is now FREE.

FREE?

Well, not exactly. Here's the deal: If you purchase the Shape21 Book/DVD package, which, by the way, is a fantastic way to kick off your New Year's Resolution, then I will give you a complementary edition of Ben Greenfield's E-Health Handbook - a guide to fitness and wellness.

Just think - if you order Shape21 today, and begin the detailed exercise and nutrition program when it arrives next week, you can lose 10 pounds before February, with your daily routine completely spelled out for you. Just roll out of bed, pick up the book, and follow the instructions! WOW.

Let's review what this special actually gets you. First of all, you'll receive a hard copy via postal mail of Shape21: The Complete 21 Day Lean Body Manual, complete with a full color Exercise DVD of every single exercise in the entire manual. This is the "no guesswork involved" fat burning program that combines every aspect of your training, both diet and exercise, into one convenient package. Your Shape21 Book/DVD Package includes the following:

• Full weightlifting and body weight workout plans for every day, split into beginner, intermediate, and advanced user options.
• Detailed cardio intervals and instructions for every day, with clear intensity and time specifications.
• Full color photos and detailed instructions for over 100 exercises, with exact specifications on when and how to complete these highly effective, cutting-edge fitness moves.
• Grocery shopping list for each week, complete with checklists and categories. No more scratching your head in the grocery store aisles.
• Complete meal plan with recipes for every single meal and snack of every day.
• Detailed FAQ section with pages of tips, tricks, modifications, and suggestions for customizing Shape21 to your personal lifestyle.
• Alphabetized exercise index for easy reference during a workout.
• Full color, action-packed, exercise DVD, with every single exercise you'll need categorized on a day-by-day basis. Just stick the DVD into your computer or home theatre, and start sweating!

In addition, for absolutely FREE, you'll also receive my E-Health Handbook of Diet & Fitness Secrets, which includes the following:

• Learn exactly why alcohol makes you gain weight and what to do about it!
• Read about the one special meal ingredient that results in instant weight loss, and 5 ways to get it!
• Can sugar really make you fat? Find out the answer, and what you can do about it.
• Get 3 quick 20 minute workouts to tone the body – with zero equipment requirements.
• Discover 5 nutritional myths that can change your life.
• What is the mysterious fat burning zone, and will it really work?
• Discover the top 10 ways to turn your body into a fat-burning machine!
• Get the details on the ultimate 15 minute workout.
• Read about functional training and how to use this powerful tool to quadruple your exercise results!
• Gain an understanding of how to get through the holidays without completely sabotaging your weight.
• It’s actually possible to lose weight during a road trip! Find out how.
• Learn the 10 readily accessible snacks that can melt away fat.
• Learn an easy-to-follow, 7 day-a-week, 30-minute-a-day exercise program!
• Lose 26 pounds a year by while you watch TV!
• Learn the 10 how-to-get-fat rules that you have to break to lose weight.
• Find out how to customize your exercise and diet routine for your exact body type!
• 5 finger-lickin’ party foods that will actually help you lose weight and stay healthy.
• Learn exactly why you need to know about the BMR - the key to weight loss success.
• The essential 7 how-to’s of late night snacking.
• Get the complete low-down on sugar and artificial sweeteners.
• Find out exactly what kind of cardio burns the most calories.
• Stuck at the grocery store? Get a comprehensive description of how to shop and what to get.

Combining these two books into one package ensures that you will see results, guaranteed. You'll be able to literally melt the fat away as you refer to Shape21 for exact instructions about how to eat and which exercises to do every day. Then, you can expand your knowledge with dozens of tips and tricks from the E-Health Handbook to make sure that you reach your goals from every possible angle! Are you ready to get off your plateau and start seeing amazing results?

Shape21 is a great way to power through your New Year's resolution with absolutely no guesswork! Click here to get your package now for $49.95, and take advantage of the FREE E-Health Handbook offer, only good for the month of January!

QUESTIONS? Contact elite@pacificfit.net.