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Solving the Supplement Mystery:
Is There A Magic Pill Out There For You?
By Steve Preston MSed
Fitness Performance Specialist
I happen to have in my possession a magic pill. I keep it locked away in my fire-proof safe with my important
papers, my passport, my wife’s jewels, and my comic book collection.
Why?
Because this pill has the power to transform any out of shape, over-fat, deconditioned
couch potato into a lean, muscular, and fit example of human perfection.
Believe me?
Well, okay. I don’t have a magic pill, but the supplement companies out there would just as soon have you
believe that there is a magic solution to the epidemic of obesity that puts over 60% of our national
population in the overweight category. In fact, they love to prey on your emotions and hopes that there is
a simple and easy solution.
It makes them money. Lots of money.
They don’t care if you’re out of shape and dissatisfied with your body. They’re counting on it.
You see, being out of shape presents a problem, and the supplement companies know that all they have
to do it present you with a solution and you’ll buy it.
Whether it works or not.
That’s why you have “fat burners”, “carbohydrate blockers”, “fat blockers”, “lose weight while you sleep”
pills, and “a shake breakfast, a shake for lunch, and a sensible dinner” drinks. YUK!
Now, I know it’s confusing. So many products. So many choices.
But FEAR NOT!
The report you now hold in your hands will provide you with some quality information on what are probably the most useful
supplements on the market. While there are many supplements which may have some benefit. These will probably
be your best choices.
Read on!
THE MOST POWERFUL “SUPPLEMENT” ON THE PLANET
Want to know what’s the most powerful substance you’ll ever consume that can
change your body for the better?
It may be the best kept secret on the planet.
Okay, I’ll tell you, but you have to promise not to tell anyone. It’s…
FOOD!
Wait a minute! Food is not a supplement. What the heck am I talking about?!
Look, it’s important that you understand one thing before we talk about
supplements at all. If you don’t get your eating plan right first, every single supplement
you take will be 100% useless. You need to satisfy your caloric needs and nutrient needs before
you even consider the use of any supplementation.
That’s why they’re called supplements. They’re designed to “supplement” an adequate
eating plan.
I’ll let you in on another secret.
If you get your eating plan right, you may not need any supplementation at all.
(Do me a favor. Don’t tell the supplement companies I said that. It may destroy any opportunity I may
have to get a “big money endorsement deal” and have my picture taken with a bevy of huge-breasted
women in bikinis standing next to a new Corvette to promote some useless supplement.)
How powerful is food?
It can promote fat loss, muscle gain, make you feel sleepy, make you feel more alert, make you feel hungry, make
you feel satisfied, make you feel happy, make you feel more hungry, make you have to “pee” more, make your bowel movements
easier, and prevent illness.
Need I go on?
Ya know, if you had a drug or a supplement that could do all that it would probably be illegal or so darned
expensive that only “Movie Stars” would eat.
“Today on Lifestyles of the Rich and Shameless, Julia Roberts eats a sandwich!”
The bottom line here is to get the food part right first. Then look to the supplements to fulfill any needs you may have
over and above what food alone cannot provide.
Now without further ramblings on to the supplements.
THE MOST USEFUL SUPPLEMENT
You’re busy. I know it. You know it. But you have to eat to get in shape. If there is one big issue for everyone
trying to beat the “fat monster”, it’s eating consistently. Eating every 2-3 hours may be one of the most powerful fat reduction
strategies out there. When you body is fed regularly, it willingly gives up the fat for energy. When you miss a
meal (or skip one intentionally) your body gets defensive. It holds on to fat and teaches your body to make more fat because
it thinks it may never be fed again. This mechanism goes back to caveman days to protect humans from periods of starvation
during the months when food was less plentiful.
Well, if you need to eat every 2-3 hours and you “have a life”. How are you supposed to eat?
The answer. MRPs.
MRP stands for Meal Replacement Powders.
MRPs are probably your next best bet when food is scarce or preparing an eating a meal is just not possible due to time
constraints (I hate missing Entertainment Tonite!).
Just whip them up in the blender and take them with you wherever you go. When it’s time to eat, just “slam it
down” in about 5 minutes. Done. Nutrients provided. No starvation, and you’re one meal closer to your fitness goal.
Here’s some things to consider when selecting your MRP:
- 1. Buy one that tastes good. You may need to try a few different brands and flavors before you
find one that suits your tastes. Most come in a variety of flavors and are easy to mix so the
texture is pleasant and not chalky or “clumpy”.
- 2. Chose one with a good quality protein. Animal based proteins are better than vegetable
based proteins. They are what are called complete proteins meaning they contain all
the essential amino acids (Sorry vegetarians). Most of the good ones are derived from
milk-based proteins. They are also better at regulating digestion, immunity, and muscle growth.
- 3. You may pay a couple of extra bucks to get an MRP that will satisfy your needs.
- 4. Don’t rely on MRPs to satisfy all your nutrient needs. It’s tempting because it’s so easy to just down
a shake, but you must focus you eating plan around food to be successful.
THE SKINNY ON FAT BURNERS
Let me make two things perfectly clear when it comes to supplements in the “fat burner” category.
One.
There is no fat burning supplement that will satisfy your desires to be lean and
fit looking without a properly designed exercise program and eating plan.
NONE!
They are not the magic pill they are promoted to be, and most of them don’t work at all.
Two.
If you have ANY medical condition and have not been given a clean bill of health by your physician, do
not take ANY supplement promoted as a fat burner. Even if you have been given a clean bill of health you may want
to keep your distance anyway.
While many people have used fat burners without incident, there have been people who have died while taking
them.
Let me say that again.
There have been people who have died while using fat burners.
Now some information.
Most fat burners are stimulants. More often than not they are combinations of caffeine and ephedrine
or ephedra. Most supplement companies use their herbal sources of white willow bark and Ma Huang so they
can promote the product as a “natural fat burner”. Regardless, the same risk-benefit situation exists.
90% of the studies using ephedrine report a positive effect on body weight with little or no side effects.
Side effects noted in studies using ephedrine and caffeine combinations are:
dizziness, headache, tremor, depression, euphoria, insomnia, dry mouth, hypotension, high blood pressure, palpitations,
racing heart, constipation, nervousness, transient and increased blood sugar values, and increased sweating.
“HEALTHY” FATS…SOMETHING SMELLS “FISHY”
If I had to pick one supplement that everyone should take it would be fish oils.
Here’s why:
- 1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives,
and alleviate symptoms of schizophrenia.
- 2. Fish oils is one of the few substances known to lower concentrations of triglycerides
(fatty substances) that pose a cardiovascular risk, in the blood.
- 3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
- 4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression,
and cancer.
- 5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results
in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis
patients.
- 6. Several clinical trials have concluded that eating fish regularly or supplementing with
fish oils can reduce the risk of sudden cardiac death by as much as 50%.
- 7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA
is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
- 8. Epidemiological studies have shown that populations with a high intake of fish oils have
a lower incidence of inflammatory diseases such as asthma.
- 9. Researchers at The University of Tromso now report that fish oil supplementation lowers
blood pressure significantly in people with hypertension and has no effect on glucose control even in people
with mid diabetes.
- 10. Medical researchers in New Zealand provide convincing evidence that an increased consumption
of fish oils helps reduce the risk of developing prostate cancer.
Source: charlespoliquin.net
When choosing your fish oil supplements, look for the one’s with the highest concentration of EPA and
DHA. It is these two substances which are known to provide fish oil’s healthy effects.
Other sources of healthy fats are flax seed oil, canola oil, borage oil, and Udo’s Choice Oils.
The goal here is to increase your intake of health promoting Omega-3 fatty acids and reduce your intake of Omega-6
and Omega-9 fatty acids that are associated with many disease processes.
THE SUPPLEMENT THAT WORKS…CREATINE
“There’s no magic bullet out there. But creatine is about the closest thing”
Rob Zatchetka, New York Giants offensive lineman and Rhodes scholar finalist with a degree in biochemistry.
Creatine works. It is safe. If you’ve ever eaten meat, you’ve already ingested it.
Creatine was first extracted from meat in 1832, and it may be the most studied supplement
on the planet over the last 10 years.
While some people don’t respond to it and others show remarkable changes in muscle mass, fat reduction,
increased endurance and strength, it is used at all levels of sport from high school athletes to
professionals and by fitness enthusiasts everywhere.
Creatine has shown beneficial effects in activities which require the following:
- 1. Increased muscular strength.
- 2. Increased muscular power.
- 3. Increased muscle mass.
- 4. Increased endurance for activities lasting 30 to 150 seconds.
Creatine has not shown beneficial effects in activities which require long-term aerobic endurance such
as long distance running, biking, and swimming.
MORE SUPPLEMENTS THAN YOU CAN SHAKE A STICK AT…HELP!
There are so many more supplements out there. Just look at the shelves at your local health food store.
Vitamins, Minerals, ALC, CLA, Amino Acids, Branch-chain Amino Acids, Choline, ZMA, Vanadium, OKG, Tribulis, Ribose,
Sodium Bicarbonate, Glutamine, Alpha-Ketogluterate, Ipriflavone, HMB, Chromium, KIC, and many more.
It’s endless.
The important thing to remember is to stop looking for that miracle supplement. There are no quick
fixes where your health and fitness needs are concerned.
In this busy world you don’t have time to read all the books and reference
all the research out there in the fitness world. So seek out your local fitness professional.
They have the training, knowledge, and experience to help you make educated
decisions as to the best exercise, diet, and supplementation program for you.
Don’t allow yourself to be misled by savvy marketing or waste your hard earned money on useless supplements
anymore.
Steve Preston, Fitness Performance Specialist is now available for a FREE 15 minute phone consultation at (702)596-2927
between the hours of 5-8pm, Tuesday and Thursday evenings.
NOTE: This publication is not intended for use as a source of medical advice. You should obtain
medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with
your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you
at risk.
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