It has been known in the fitness industry by savvy trainers for some time that doing hundreds of crunches does not ‘spot reduce fat’ around the mid section, lunges, squats and running, whilst great forms of exercise do not specifically reduce fat on the legs etc, you did know that didn’t you?  The good news is cutting edge scientific research has found in the last decade or so that knowing a persons specific hormone balance, we can possibly optimize their body composition, following site-characteristic protocols. Here are four example indicators:

1. Fat around thighs indicates high estrogen levels, very common in today’s world full of plastics and xeno-estrogens (biological estrogen mimickers).

2. Fat on the front of the tummy or umbilicus represents high or imbalanced Cortisol or stress hormone problems, again modern day stressful lifestyles!

3. High levels of Insulin are shown in Fat storage areas around the ‘love handles’ this is a reflection of blood sugar problems and poor diet.

4. A poor Thyroid function and high goitrogen levels can commonly lead to high levels of Fat storage around the neck, mid back and low shoulder blade area.

5. The fifth clinical pearl is that high Androgen levels, promote Fat storage around the upper arms and mid-section area.

If all this sounds complex, the real solutions are healthy, regular levels of exercise and following a good balanced diet and stress management, you can’t beat your body into submission, it just doesn’t work. Work smart, not simply hard. The truth is you can get better results with the same time spent working out, sounds good doesn’t it? If in doubt speak to someone about your nutritional intake!

Excess levels of hormones found in the body are not being processed correctly by the liver, usually due to stress and poor diet, genetics does play its part but normally the former two are more influential. Laboratory testing is usually the best way to find out your hormones levels, and ‘If you’re not assessing, you’re guessing’ as a teacher of mine likes to say. Speak to your GP or a qualified Nutritionist if you need clarification. Again I’ll stress the importance of balancing stress, nutrition and exercise, they are key in getting the body you deserve.

1. High lower body (upper thigh skin fold and gluteal fold) fat measurements; indicate high amounts of so-called Alpha-2-receptors, (more common in women) plus high levels of estrogens. The recommended treatment for this would be clearing the liver from high circulating levels of estrogen. Also by locally blocking alpha-2 receptors we maximize fat loss, and minimize fat accumulation.  I also suggest the supplement indole-3-carbinol, (found in Broccoli type vegetables) as an estrogen detoxifier, as well as some isoflavones . A healthy liver naturally cleanses the body of unwanted hormones so keeping it healthy is paramount.

2. High umbilical (abdominal) skin fold measurements alarmed health care professionals because one study consisting of 30,000 women over a period of 12 years discovered that women with higher umbilical fat measurements, (abdominal fat accumulation) were more likely to develop heart disease than other ordinary overweight women. As I mentioned before, this group had to deal with high stress and chronically elevated cortisol. Stress reduction and regular sleep patterns are key. Also the supplement phosphatydylserine has shown a dramatic reduction of circulating cortisol, (as well as improved mood, memory, and motivation  to fight stress and depression). Fish oils rich in essential omega-3 oils and Liquorice Root, which helps the regulation of cortisol production. Glycyrrhizin is a component of liquorice, which is capable of inactivating cortisol. Another good idea for any person belonging to this particular group is to limit (reduce) their caffeine and simple sugars consumption. These are factors that could impact (increase) their levels of cortisol in the body.

3. People with a high, mid-axillary (upper outer lat region) fat measurement, usually have some form of thyroid problem. This can measured in blood test by your GP. The supplements that I recommend to treat this particular problem are: the Ayurvedic herb Guggul, which stimulates synthesis of T3, the active form of thyroid hormone. Also a good choice would be a Bladderwrack a natural source of Iodine, Zinc and Selenium, all responsible for thyroid hormone production. Finally, Ashwaganda and Coleus root(a member of the mint family) both used frequently to stimulate the thyroid gland.

4. If a supra iliac (love handles) skin fold is high, then the person could have a circulating insulin problem, so a glycemically balanced diet is recommended here. Take frequent smaller meals, consisting of essential fats and high fibre. Supplements such as chromium, fenugreek and flax seeds will control levels of blood sugar and insulin. So, to remind you once again of the importance of good nutrition as it makes your life in the gym much easier or the body you have much stronger and healthier!

Speak to Guy about creating a balanced nutrition plan to suit your personal needs with the possible inclusion of testing, and the recommendation of certain herbal supplements. www.successfulhealth.co.uk

Call on 07980 865 892

References:

Your guide to Healthy Hormones 2003 – Dr D Kalish,

The Body Typing Diet 1999 Dr Sandra Cabot

Biosignatures Information 2005 – Poliquin Performance Institute

The Question of Body Fat
I often ask my clients, “who has less body fat %, a Sprinter or a Marathoner?” The answer I receive is almost always “a Marathoner.”

The correct answer, however, is a sprinter! (In 10 years of training, less than 10 people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity (i.e. “Intensity” is the percentage of the Maximum Heart Rate) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-72 hours post workout.

The Power of Interval Training
The way for individuals to raise the intensity of their training is to do “Interval Training.” Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.

Tabata et al. compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!

Tremblay et al. compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.

A sample Interval Protocol for Fat Loss
As always, please check with your Exercise specialist or physician before embarking on any intense exercise program.

Table 1: For those of you who are in the general public and have not exercised in years do the following protocol for at least 4-6 weeks.

• Perform 3-4 sessions/week
• THR = Target Heart Zone

After completing the 4-6weeks in table 1, move on to table 2 interval workout to prepare for the tough interval workouts in table 3
Table 2:

* Perform 2-4 sessions/week on non-consecutive days

After completing the 8 workouts in table 2, a new cycle can be started at higher initial speed during the “High Intensity” sets.

• Perform 3-4 sessions/week on non-consecutive days
• Before embarking on Workout 3, take a practice workout or two to establish the fastest possible speed for the “High Intensity” sets. This is very important to elicit the proper hormonal response.
• Do not do more than four to six weeks of Table 3 workouts. I repeat – do not do more than six weeks of Table 3!

This workout routine is designed with deconditioned individuals or healthy athletes with proper mechanical joint and muscle function and who have been given a clean bill of health by their physician. If uncertain or for an individualized Interval Training program/ injury rehab program contact Guy Edwards 07980865892 or guy@successfulhealthcoach.com

What’s sad about this is that many people feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”

When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”

The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.” This is a combination of treadmill, stepper, elliptical, rower and bike.

Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.

If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens (reduced leg power). The more upper body aerobic work you do, the more your medicine ball throws worsen (reduced upper body power).”

(3) Aerobic training increases ‘oxidative stress’ which can accelerate aging.

According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging in every cell of the body, from heart right through to skin cells.

(4) Aerobic training increases adrenal stress – raise cortisol and reduce DHEA, which can make you fatter and produce other undesirable health consequences

According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article – the inability to lose weight after extensive efforts.”

(5) Aerobic training increases body fat in stressed individuals by contributing additionally to stress.

If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add muscle & burn fat.

When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”

Coming up in “Part 2” of this article: I’ll examine alternative exercise strategies which can help you break through a plateaus as well as being healthier for you.

The truth is that there is no quick-fix solution; instead healthy weight loss involves a myriad of different strategies aimed at improving dietary, lifestyle and psychological factors.

A recent study has shown the importance of chewing food for successful weight loss; a factor which is often completely overlooked in most weight management plans, but may be an important tip to pass on to anyone trying to cut bodyfat.

Details of the small study were published recently in the American Journal of Clinical Nutrition.  The study involved 13 people with an average age of 24 who were randomly assigned to chew 55g of almonds 10, 25 or 40 times. Blood was collected and appetite was monitored for three hours after eating.

Results showed that chewing 40 times was found to suppress hunger and elevate the feeling of fullness more than 25 chews. Levels of the appetite-suppressing hormones glucagons-like peptide-1 (GLP-1) were significantly higher following 40 chews, compared to 25 chews. Insulin concentrations were also observed to decline faster after 25 and 40 chews than after 10 chews.

Study author Richard Mattes commented, “This new almond research indicates that chewing more thoroughly may increase the availability of unsaturated fat and previous research suggests smaller particle size also impacts the availability of other nutrients present in the fat, like vitamin E to the body”.

“These findings also emphasise the importance of examining chewing in the context of a weight management plan because participants reported their hunger was suppressed and their fullness was enhanced as a result of increased chewing of the almonds.”

Sources:

American Journal of Clinical Nutrition
2009, Vol 89, Pages: 794-800; doi: 10.3945/ajcn.2008.26669
Cassady, Hollis et al. Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response

www.nutraingredients.com

It ascribes antecedence to the drop in vitamin D levels that starts with the cold ambient temperatures and food scarcity of the low-sun winter months. The need for increased metabolic activity to generate and store heat under these cold conditions could be a problem as it may deplete vital fat mass, which confers a survival advantage in such a climate by reducing surface area-to-volume ratio and by providing an energy store in the form of fat mass.

The team, based in Surrey, proposed that the body uses the natural decrease in vitamin D that occurs during winter as a signal for the accumulation of fat mass and therefore body size. Of course it makes practical sense that we get fatter in the winter and again it shows how our species that has evolved over millions of years still takes many of its cues to controlling metabolism from the environment. However, in the modern era where food is plentiful this could be contributing to the rising levels of obesity. As a guy who is known for helping clients to lose weight I think I am going to step outside right now and soak up a few rays.
In my practise I make sure that everyone I see has a 25OH Vitamin D blood test in October to assess vitamin D status moving into autumn/winter. From these results I can decide who needs vitamin D supplements and what the dose should be.

Naturopath Benjamin Brown gave a great short talk for Nutri, which is available on YouTube (http://www.youtube.com/watch?v=xVv2s0_YIlQ), indicating appropriate dosages and its well worth a watch. Vitamin D is toxic at high levels leading to hyper-calceamia in the blood, so it is important on high dosages to regularly test. I test about every 3 months. I use Iso D3 from Nutri which is cost-effective and gives a 3 month supply at a dosage of 2000IU per day.

Click here to buy Iso D3 online TODAY

Sources:

(Med Hypotheses. 2009 Mar;72(3):314-21. E pub 2008 Dec 2).