A message from Ben:

Welcome to the January 3rd edition of the 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 second in a 2 part series on nutritional supplements...

Ben Greenfield

MS PE, NSCA-CPT, CSCS

Do I Need Nutritional Supplements: Part II?

Let's continue where we left off last week with a discussion of popular supplements found in the local gym. There's two more supplements of noteworthy application to the fitness enthusiast and athlete that I didn't have the time to address last week.

Creatine

Some us associate creatine with explosive sports like football or weightlifting. This is because creatine is a component of your body's "high-energy" system, fueling activities that last for a very short 5-20 second period of time. After this very short effort is over, creatine levels are restored in the muscle and another brief, all-out exercise movement can take place. For individuals who need very quick bursts of speed or power, creatine can enhance the effort by providing a few extra seconds of energy, and a slightly enhanced recovery period. This is useful, of course, for all power athletes, as well as weightlifters who want to lift more reps with a slightly heavier weight for more muscle mass gain. For endurance athletes, creatine can increase force application, delay emptying of carbohydrate stores, and decrease recovery time between bike sprints or quick hill efforts. Some water weight gain and muscle cramping has been associated with creatine, but no serious side effects have been observed.

Endurance Recovery Formula

An endurance recovery formula has a carbohydrate to protein ratio that differs from a "weightlifting" recovery formula. While most weightlifting formulas range from equal amount of carbs and protein, to a slightly higher amount of protein, endurance recovery formulas typically fall into a 3:1 or 4:1 carbohydrate to protein ratio. Research has shown that this ratio results in optimal re-fueling and recovery. Since your body needs the amino acids from protein to repair and rebuild broken muscle fibers and other tissues, protein is a necessity in any endurance recovery formula. The carbohydrates help to restore the muscle glycogen, or stored energy levels. The 3:1 or 4:1 ratio of protein to carbohydrates allows for carbohydrate uptake into muscle tissue to be accompanied by very efficient protein uptake. This combo allows for enhanced response to the previous workout and a better workout the next day.

I could probably discuss supplements until I'm blue in the face, but the most important thing to remember is that not all supplements are for you. Pay attention to the label, ingredients, and indicated applications, and don't assume that just because it's there, you should take it. Most gyms and health clubs carry a supplement that would benefit almost anyone, but the actual supplement differs from person to person. My recommendation is to approach a personal trainer or coach with the supplement you're considering, tell them your goals, and see what they say.

An internet search engine can't always size you up and tell you if something you ingest will be beneficial or harmful, so talking to a "real person" is a good idea. 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 include another excerpt from my upcoming book: "100 Ways to Increase Your Metabolism"...

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.