How Alcohol Makes You Fat

If you glanced at the title of this article, you might have cringed. When it comes to fitness, nutrition, weight loss, and overall health, many of us have trouble areas. There are some individuals who have a glass of red wine with dinner every night. Others skip the drinking completely on the weekdays, then start throwing a few back on Thursday or Friday night, and keep it up until Sunday. Still others won't drink for two to three weeks, then have a weekend binge of a few dozen drinks or so (you know who you are!). Finally, while there are scores of individuals out there who don't drink any alcohol at all and really won't find this article personally useful, I encourage you (if you are one of those people) to read it anyways, and share the information with someone you think it might help.

So...how does alcohol make you fat, especially when it doesn't have any fat in it? To understand how this process occurs, let's examine the consumption of a 5 ounce glass of red wine by a fictional character named Vinny.

Vinny takes a drink. As the alcohol enters into digestion, it is split into two compounds: fat and acetate. The fat is taken through the bloodstream and stored wherever Vinny tends to deposit fat. The acetate is taken into the bloodstream and used as Vinny's primary energy fuel.

If you take anything away from this article, read that last sentence again. The acetate is used as Vinny's primary energy fuel. This means that rather than burning carbohydrates, protein, or fat as a fuel, Vinny's body relies on the acetate for energy. It completely stops burning anything else. Suddenly, Vinny has a surplus of carbs, protein, and fat circulating in the body with nowhere to go. So where does it all end up? You guessed it...it's converted to fat and deposited on Vinny's waistline.

But that's not the only effect on Vinny. Alcohol also acts as a potent appetizer. Ever heard of an apertif? It's an alcoholic drink taken before a meal to increase the appetite, and many restaurants realize that this is a great way to get you to order more food! Several studies exist that show a sharp increase in caloric intake when an alcoholic drink is consumed before a meal (compared to a glass of water, or even a soda!). So now Vinny wants either: A) another glass of wine or B) food (probably something salty or greasy).

That's not all! Let's say that Vinny succumbs to his appetite and finishes the bottle. Just a single bout of heavy drinking will vastly increase the levels of the hormone cortisol, while significantly decreasing the levels of the hormone testosterone. In addition to his headache, here's why Vinny should be concerned: cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone makes the body less likely build lean muscle or to burn fat as a fuel. So Vinny's getting a big belly, and skinny arms and legs.

Now let's consider the actual caloric content of the glass of red wine. Before we begin, bear in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is really more like 6-8 ounces. But we'll be conservative. So Vinny's glass of wine contains about 110 calories. Contrary to popular belief, there are very few carbohydrates in the wine - only about 5 grams. This is because when grapes are made into wine, most of the fruit sugars are converted into alcohol. For purposes of comparison, this glass of wine has about the same amount of alcohol and calories as a 12 ounce light beer or a shot of 80 proof spirit (yes, that means a shot of tequila = about a whole glass of wine). A regular, non-light beer, is even higher in calories, since it contains over twice as many carbohydrates as light beer.

But realize that alcohol itself contains about seven calories for gram, making it almost twice as calorie-laden as carbohydrates or protein, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure - Vinny gets some benefit from the compounds present from the grapeskins and grapejuice, butif he drinks a big glass of red wine every night with dinner, he consumes over 1000 additional calories per week, and gains a dozen extra pounds of fat a year!

I haven't really discussed mixed drinks and won't say too much. If you read last week's article (click here to check it out), you know about sugar's potent effect on fat levels in the body, and if you've read the label lately on any soda or mixer, you know how much sugar it contains. A ton! Basically, you can take everything I just illustrated in the case of Vinny, and multiply by 4-5. Margaritas, Long Island Iced Tea, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac with cheese.

So let's be practical and assume that you are not going to completely give up drinking but want some tips for your next social event. Here's some ideas:

• Dilute alcohol with diet soda. While there are health problems with the artificial sweeteners and chemicals in diet soda, this will reduce your overall caloric intake.
• Use lots of ice. It makes your drink seem bigger without adding actual calories.
• If you have to choose between fruit juice and soda in a mixer, choose fruit juice.
• Avoid the salty snacks. They'll make you want to drink more.
• At the bar, restaurant, or grocery store, try to find a top shelf product or good wine that you enjoy, then pay those extra bucks and sip it slowly. Savoring a drink will reduce overconsumption.
• Drink as much water as possible. Try to have two drinks of water for every one drink of alcohol.

I frequently perform nutritional evaluations for my clients, as well as anyone else who wants to have a fitness professional look at their diet. Here's what to do if you want help or guidance with your nutrition: just click here. Pacific Elite Fitness offers a complete and detailed nutritional evaluation for $49.99 (less than a personal training session!). Using the convenient online log that I will provide you with, you will write down everything in your diet for 3 days - amounts, times, descriptions, extenuating circumstances and food details. I will then sit down with your diet, perform a complete evaluation, then give you a detailed e-mail on exactly which changes you should make to get the results you desire. What are you waiting for? Click here to get started.

Until next time, train smart!

Ben Greenfield

P.S. Shape21, my brand new diet and fitness book, includes a complete grocery list for each week and a detailed nutritional menu for each day, with recipes and portion guidelines. Even if you're not up for the exercise portion of the book (which is designed for 3 different fitness levels), you will still see great results by trying out the daily meal plan. You can order a FREE sample from my online fitness website at www.pacificfit.net, or you just talk to me at the gym and I'll hook you up with a copy. I'm offering the book AND DVD for just $59.95. Get yours today!

Interval Training on the Bicycle

When training for the bike leg, consistent stressing of the body's lactate production mechanism is the key to achieving a faster race pace on the bike and a smoother transition from the bicycle to the run. If you don't know too much about the lactate threshold, click here for a previous article on the topic. Unfortunately, it can be difficult to train at lactate threshold for long periods of time, such as the time required for completion of a 40K Olympic distance cycling time trial. This is because the body buffers lactic acid by combining lactic acid's hydrogen ions with carbon dioxide (for subsequent transport in the bloodstream and removal as carbon dioxide at the lungs). To blow off this CO2 and retain a physiologically normal blood pH, you must maintain a level of ventilation that can be quite difficult. In addition, that acidic burn just *hurts*!

A good approach to this paradox is to spend small amounts of time at lactate threshold. By pushing at the proper intensity for 2-5 minutes, you can gradually increase the body's tolerance to lactic acid and the body's ability to utilize lactic acid as a fuel, while training the body to work at higher levels of energy output while producing less lactic acid.

As your lactate tolerance rises, the goal is to eventually "string together" these short lactic acid threshold intervals to produce one long race pace intensity effort. Here's a sample interval training workout series that will allow you to achieve this adaptation:

Find a trail, route, or road that is relatively flat (occasional rolling hills are OK). Warm-up spin for 10 minutes.

At the first mile marker after completing the warm-up, increase by 2-3 gears and stand to sprint as hard as possible for 30 pedal strokes. This will initiate production of lactic acid.

After the standing sprint, sit and reduce the gearing so that 90RPM or more is possible. Maintain the "burn" in your legs, pushing at 85-95% all the way to the next mile marker. Depending on how fast you're riding, this will be a 1.5 to 4 minute interval.

As you reach the next mile marker, gear down and maintain the same cadence, working at about 55-65% effort. This is your rest interval, and it will last all the way to the next mile marker.

Repeat the standing sprint to seated time trial effort for the next mile. Perform 4-10 intervals, switching back and forth from lactate threshold to easy pedaling every mile.

Do this workout once per week for 2 weeks. After 2 weeks, choose one of the intervals and perform a 2:1 work rest interval, meaning that you will push hard for 2 miles instead of just 1 mile (on only *one* of your intervals) and rest for the normal 1 mile. So, if you've been performing 8 intervals, with eight 1 mile sprints and eight 1 mile rests, you'll now be performing one 2 mile sprint and six 1 mile sprints, with seven 1 mile rests.

The next week, reduce the interval count, again linking two 1 mile segments together. Continue to keep your rest intervals at just 1 mile.

Continue to "string together" your lactate threshold efforts every week. By the end of 2-3 months, you'll be able to maintain a much higher race pace intensity, without burning out before the end of the time trial.

Remember to allow adequate rest and recovery after intense interval training, and you'll see great performance results! If you want more workouts, or want your entire season's workouts for every single day of the entire year to be designed based on your personal schedule, limitations, or goals visit www.pacificfit.net, and check out the triathlon coaching options, or contact elite@pacificfit.net for more information.

Fitness Tip of the Week

"The Lettuce Wrap"

If you're trying to control how much fuel you put into your body, consider the sandwich. While presenting a great source of lean protein, healthy fats, and nutrient-rich vegetables, a sandwich can quickly become a 400-500 calorie snack with the presence of two 120 calorie slices of bread. Sometimes, the body just doesn't need that much energy. I try to keep a bag of large-leaf lettuce handy in the refrigerator for a more low-calorie option. Make your usual sandwich, but wrap the ingredients in 1-2 large pieces of lettuce (i.e. Romaine) instead of the bread.

This week's fitness tip comes to you straight from the brand new Shape21 Lean Body Fitness Manual. To order your copy today, click here.

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QUESTIONS? Contact elite@pacificfit.net.