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Former Fat Guy Newsletter
Health * Fitness * Regeneration * Empowerment
Weight Management Strategies by Rob Cooper
Issue 7
15th Febuary 2005
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--> Former Fat Guy dot com <--
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2 Join? 2 Leave?...See End
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CONTENTS:
1: Quick Intro...
2: MCT's, CLA and EFA's, What, When and Why Not.
3: Periodization
4. Tip
5. Monthly Contest <------------- !!!! ---------
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1: Quick Intro:
Happy Valentines Day everyone. Have a lot of fun, and
guys, remember that there is a very special holiday
for us one month following Valentines day. I wont
tell you what it is, but you can go look it up for
yourself.
As you're receiving this, I'm in the caribbean on a
week long cruise to Belize, Costa Rica and Panama.
I've been very dedicated to my training and my fat
loss program for the past 6 weeks or more and I truely
deserve this week off. No training, No measuring what
I eat and just a lot of resting and healing up. I
plan a week off from training every quarter year and
usually plan it around vacation time or camping /
backpacking.
I'll post pictures when I get home.
Until Next time,
Eat Well, Be Well,
Namaste
Rob Cooper
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Tom Venuto - Lifetime Natural Competitive Bodybuilder,
Personal Trainer, Fitness Nutritionist, and
Professional Success Coach teaches you his body
transforming success system jam-packed with all the
rapid make-over methods previously known to only a
handful of top competitive bodybuilders and sexy
fitness models.
www.formerfatguy.com/burnthefat
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2.MCT's, CLA and EFA's - What the heck?
What are MCT’s and are they a good supplement?
MCT oil - Medium Chain Triglycerides, derived from the
fact that these fatty acids have less carbon molecules
(usually 8-10) than more complex oils.
Regular fat must be broken down, combined with a
protein, passed through the lymph system to the liver
(becoming free form fatty acids) and then stored as
body fat or converted to glucose in order to be used
as fuel.
MCT’s are different. MCT's can enter the bloodstream
directly, be converted to glucose right away and be
used as fuel a lot like carbohydrates, which all
sounds pretty good. Many bodybuilders and athletes
like MCT's because they are an easy source of energy
that are not shown to be stored as fat in studies.
The claim is that athletes will like MCT's because
they can have the effect of supplying a Fatty Acid
type of fuel, thus sparing muscle glycogen breakdown
and delaying the onset of exhaustion. However, I have
checked out about 10 studies and one or two show an
improvement in results, while other studies could not
repeat the same results using the same methods. Still
more studies showed no improvement or benefit at all.
MCT’s have been included in many protein bars, as they
add consistency, and calories without necessarily
adding fat (at least, not the normal kind of fat
anyway).
MCT’s can be used in hospitals for people with liver
damage who require fat and energy, but cannot process
complex fats. As mentioned, MCT’s bypass the
lymphatic system and go directly into the cells to be
used for energy.
The whole plasma fatty acid to glycogen conversion
looks good on paper, but in reality, I feel there is
little use for MCT's. One tablespoon before a workout
can provide some energy, but leave your throat feeling
scratchy and odd. Two tablespoons will upset your
stomach. A fiber rich diet, good multi
vitamin/mineral and essential fatty acids will do far
more to increase your energy and metabolism in a
healthy manner than MCT’s will. MCT’s also
unnecessarily tie up albumin (a protein molecule)
which is used in the blood to transport things like
amino acids and vitamin E into our system.
MCT's are best used by an athlete and only under
certain circumstances. Those circumstances include
ONLY when on a very low carb diet when they're cutting
fat for a contest and need energy to complete their
workout. It is not something one would use in normal
everyday life and is not part of a healthy food
program.
MCT’s are a product refined by science, not a natural
thing you would ever eat, contain no essential fatty
acids or essential nutrients, and can cause
discomfort. If you are in the hospital for liver
failure, and need a fatty acid energy source in an
emergency, fine. If not: save your cash despite what
the latest magazines say. (This may be shocking, but
they are just trying to sell you something, whether
it’s good for or not.)
What is CLA?
Conjugated linoleic acid, or CLA, has attracted a lot
of attention over the past few years. Many claims for
benefits have been made from enhancing weigh tloss and
providing antioxidant protection to treating diabetes
and cardiovascular disease. But is CLA all it’s
cracked up to be?
Conjugated linoleic acid is one or more of 8 possible
twisted trans fatty acids created from linoleic acid,
also known as n-6 essential fatty acid (EFA). In
nature, the conversion of linoleic acid into CLA
occurs naturally in the stomachs of cows, goats, sheep
and other cud-chewing animals; accordingly, CLA is
found in the meat and milk fat of these species.
Butter, for example, normally contains about 5 mg of
CLA per gram of fat.
CLA is also sold in supplement form. To achieve this,
n-6 fatty acids are treated by a process called
hydrogenation, during which the original molecular
structure of the fat is twisted into a different
shape. The result is called a trans fat, and as more
and more people are becoming aware, trans fats do not
have the same desirable effects on health as essential
fatty acids. In fact, CLA interferes with the
conversion of EFAs (both n-6s and n-3s) to derivatives
necessary for hormone production.
CLA is not essential. Unlike n-3s and n-6s, without
which we cannot live, we could live healthfully on a
CLA-free diet our entire life.
The body has no requirement for CLA. But the body has
an absolute requirement for EFAs, which should not be
interfered with
Research Review
While CLA is touted for many human problems, there are
relatively few human studies to draw on.
Unfortunately, a substantial number of these studies
indicate that CLA does not do in human studies what it
appears to do in animal studies.
Some animal studies suggest that CLA can perform
antioxidant functions and might have anti-cancer,
anti-inflammatory, anti-diabetic, and cardio-
protective properties. Other studies suggest that CLA
actually increases oxidation of cells, which is not so
good and carries a warning about the possible
worsening of some degenerative conditions. Besides, if
one wants antioxidant protection, there are hundreds
of substances with antioxidant activity equal to or
better than CLA, including vitamin A, beta-carotene
and vitamin E. In addition, about half of all edible
green plants contain hundreds of different anti-
cancer, cardio-protective, anti-diabetic, anti-
inflammatory ingredients.
At the CLA doses used in human studies, the research
results are quite disappointing. Most human studies
find no benefits for the degenerative conditions for
which CLA is recommended: weigh tloss, impaired immune
and antioxidant function, and cardiovascular problems.
The usual doses of CLA used in animal studies greatly
exceed those used in human studies. This may explain
why animal studies come up with better results than
human studies, and may also explain the negative
effects of CLA on liver and insulin in rats, and the
changes in yolk quality and hatchability in eggs. So,
there appears to be a dose-related shadow side to CLA.
Remove the shadow by lowering the dose, and the
benefits also disappear.
It seems that CLA is highly overrated in terms of
human health benefits. More sizzle than steak, as the
saying goes. To effectively treat human diseases for
which CLA showed benefits in animals, larger doses
than are normally available in food (cream, butter) or
supplement form would be needed.
Based on several calculations, five per cent CLA, the
highest dose used in animal studies, would convert to
35 and 21 grams of CLA for men and women,
respectively. This would be 2.5 tablespoons of CLA for
men, and 1.5 tablespoons for women. These high doses
are unaffordable for many at today’s prices, making it
impossible to provide effective doses to those who
have problems CLA might address. Even worse, we have
to consider the negative effects associated with
higher doses of CLA in animals. At these high doses,
similar negative effects would likely occur in humans
as well. In contrast, the same daily intakes—or even
higher (up to 10 tablespoons per day)—are appropriate
for the more important and more affordable n-3 and n-6
EFA mixtures. Being far less expensive than CLA, such
oils can be taken in the 30 to 150 gram/day range over
the long term, and confer all of the health benefits
hyped for but not delivered by CLA.
What Should be Our Focus?
Instead of using CLA, we need to focus on getting
enough EFAs. Essential fatty acids cannot be made by
the body but, because they are necessary for the
normal (healthy) functioning of every cell, tissue,
gland, and organ, they must therefore be provided by
foods.
There are two kinds of EFAs: n-3s and n-6s. Most
people don’t get enough n-3s. People who use flax oil
exclusively as the source of EFAs in their diet often
don’t get enough n-6s. Those who follow low-fat or no-
fat diets are even more at risk of having both EFA
deficiencies.
It is important to obtain both EFAs and in the most
beneficial ratio, which we find to be two n-3s to each
n-6. These EFAs should come from organically grown
oils that retain their health-promoting ‘minor
ingredients’, which include antioxidants,
phytosterols, lecithin, and other oil-soluble
molecules present in seeds and nuts.
Since EFAs are easily destroyed by light, oxygen, and
heat, EFA-rich oils should be made and stored under
protection from these destructive influences, and
should not be used during high heat cooking in the
home. While they can be used in hot soup or on steamed
vegetables, they should not be fried, deep-fried, or
even sautéed.
The Right Fat Diet
This approach is part of the ‘The Right Fat Diet’, a
food program emphasizing green vegetables, the best
fats (EFAs) in the right ratio and made, packaged,
stored and used properly, and proteins as the
foundation for good health. To make sure that
digestion works effectively, we also recommend
digestive enzymes with meals. The Right Fat Diet®
lowers most cardiovascular risk factors, provides the
EFAs essential for insulin function, inhibits fat
production and enhances fat burning, promotes healthy
fat loss, increases caloric burning, and improves
insulin sensitivity.
The Right Fat Diet also improves brain function and
mood, inhibits cancer, enhances bone mineral
retention, improves protein retention, improves skin
beauty, increases energy, stamina, performance,
recovery, and healing of injuries, and improves
thyroid, adrenal, and reproductive gland functions.
Further, The Right Fat Diet® decreases inflammation,
improves digestion, reduces allergy symptoms, and
decreases the problems of autoimmune conditions.
Finally, The Right Fat Diet enhances food flavors,
suppresses appetite, and improves the absorption from
food containing healthful oil-soluble phytonutrients.
All of the benefits touted for CLA (and more) are more
effectively provided by good old EFAs. That’s why we
use the following slogan: "Forget CLA and remember
EFA."
Definitions
MCT:Technically a fat, but they have very unique
properties. The difference between them and other fats
lies in their molecular structure. MCT's are shorter
than other fats, which allows them to be burned rather
quickly by the body for energy. MCT's enter the
mitochondria, the powerhouse of a cell, without
assistance, and do not require the usual transport
mechanism.
CLA: conjugated linoleic acid, a trans fatty acid made
from n-6 essential linoleic acid by partial
hydrogenation. CLA is not a nutrient ‘essential’ for
health. Nor are its benefits substantiated.
EFA: essential fatty acid, one of two fatty acids (n-3
and n-6) that are ‘essential’, which means that 1) the
body cannot make them, 2) the body needs them for good
health, and 3) the body must therefore obtain
‘essential’ fatty acids from foods or supplements.
Here is a snippet from my interview with Udo Erasmus
where he discusses the disadvantages of CLA. It's 1
minute and 16 seconds in length. Listen to the audio
here:
Udo Discusses CLA
Where to get EFA's?
I use and recommend Udo Erasmus's Essential Oil Blend
which I have used for years. It's available at your
local health food or whole food store in the
refridgerator. To find a location near you, visit
Flora Inc at:
http://www.florainc.com
Don Lemmon also has a version available online at
http://www.formerfatguy.com/go/lemmon
Where to get MCT's:
MCT's have a very specific place for very specific
people. MCT's are not for building your health, but
specifically for bodybuilders. For that reason, I
will provide a resource.
http://www.formerfatguy.com/go/bodybuilding-mct
Where to get CLA:
I don't recommend it, so no resource.
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Highly Recommended By Rob...
The single most important factor in taking action on
anything in your life is to empower yourself!
I was able to lower my stress levels about money,
relationships and take my business to the next level
after taking the M-illionaire Mind Intensive offered
by T.Harv Eker. This is a 3 day intensive workshop
that will recondition yourself for "automatic"
success.
F R E E courses offered in Alberta, California,
British Columbia, Washington, New York, Toronto and
now Florida.
http://www.FormerFatGuy.com/peak/
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~~~~~~~~~~~~~~~~ Q U O T E S ~~~~~~~~~~~~~~~~~~~~
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Fitness
If you don't do what's best for your body, you're the
one who comes up on the short end. - Julius Erving
I exercise every morning without fail. One eyelid goes
up and the other follows. -Pete Postlethwaite
I'm not into working out. My philosophy: No pain, no
pain. --Carol Leifer
The advantage of exercising every day is that you die
healthier. -Unknown
Health
The higher your energy level, the more efficient your
body. The more efficient your body, the better you
feel and the more you will use your talent to produce
outstanding results. -Anthony Robbins
A man too busy to take care of his health is like a
mechanic too busy to take care of his tools.
-Spanish Proverb
He, who has health, has hope; and he who has hope has
everything. - Arabian Proverb
Be careful about reading health books. You may die of
a misprint. --Mark Twain
Responsibility
You must take personal responsibility. You cannot
change the circumstances, the seasons, or the wind,
but you can change yourself. That is something you
have charge of. -Jim Rohn
Food
The odds of going to the store for a loaf of bread and
coming out with ONLY a loaf of bread are three billion
to one. -Erma Bombeck
I am not a glutton - I am an explorer of food.
-Erma Bombeck
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3. Periodization
by Jeremy Likness
Author of Dime a Day Learning System
This topic is Copyright (c) 2005 Golden Summit, Inc.
All Rights Reserved and is provided with permission to
Rob Cooper of FormerFatGuy.com
It is common to wonder what set, rep, or exercise is
"best" for training. People often ask, "When should I
switch my exercises," and it often said one should
"confuse their muscles" by changing workouts often.
The concept of changing training variables over time
is known as periodization. Periodization simply refers
to taking your training and breaking it down in
discrete
phases. Why do this? Because it has been shown to
provide optimal gains in performance.
What exactly benefits from periodization? The list can
be exhaustive, but a few items include: muscular
endurance (how long you last), strength (how much
force you can output), power (how quickly you can
output force), motor performance (coordination),
and muscle hypertrophy (the size of your muscles).
While their are many variables to manipulate, that we
will cover later in this course, the two that you may
change the most often are volume and intensity.
Volume is a reference to the work performed. Moving
from 3 sets to 4 sets or 10 reps to 11 reps is
increasing
your volume.
Intensity is a reference to the relative weight.
Specifically, it is not what you perceive (i.e. you
are
straining or not straining) but a function of the most
you can lift. If you can bench press 200 pounds one
time, then training at 190 pounds would be high
intensity and 100 pounds would be low intensity.
While this topic is often debated, in general there is
an inverse relationship between volume and intensity.
In other words, you cant lift heavier and expect to
put in the same volume as you would with lighter
weights.
By manipulating volume and intensity, you can
maximize your training. For example, one way to
periodize is known as linear periodization:
Week 1: 3 sets of 15 reps at 60% intensity
Week 2: 4 sets of 10 reps at 75% intensity
Week 3: 5 sets of 5 reps at 90% intensity
This is a hypothetical example that shows intensity
increasity while the volume decreases from 45 reps
total to 40 and then 25.
There are other types of periodization such as
undulated or wave-loaded, and these are outside
the scope of this lesson.
It is important to understand that it takes the body
some time to adapt to training, so that changing
your training too soon is not always optimal. Some
people feel that the more change, the more confusion
and the better results.
Research would suggest otherwise - in one study,
there were 4 types of training (protocols). The
subjects were divided into 4 groups.
One group simply did one protocol for the entire
training period.
One group periodized by doing one protocol for
a few weeks, the another protocol, and then
another and so on.
Another group did ALL protocols EVERY week.
The group that phased the training - not sticking
to a single type and not combining it all in the same
week - had the superior long term results.
We will cover laws of training and methods to help
you better understand periodization and create
effective workouts for yourself.
To learn more about periodization, we recommend two
resources. The first is a classic by Tudor Bompa, who
is
considered one of the fathers of introducing the
concept.
Theory and Methodology of Training
by Tudor O. Bompa
This is a very technical manual. Another one that is
also
an less technical read is:
Periodization Breakthrough: The Ultimate Training
System
by Fleck and Kraemer
This concludes Periodization. Be sure to watch for
our next segment: Seven Laws of Training - tomorrow!
Copyright © 2005 Golden Summit Inc.
628 Ridge Rd
Lead, SD USA 57754
770-456-5580
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Is Your Health Worth More Than Just Ten Cents Per Day?
How to Use the Extra Change in Your Pocket to Learn
What Some "Experts" Would Charge $400 or More to Teach
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Dime - a - Day Learning System
Nutrition, Vitamins & Supplements, Fitness E-Courses
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These Courses Cost Less than $5 Each!
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NATURAL ALTERNATIVES TO SWEAT
Why sweat like a stuck pig exercising like a maniac
when you can achieve similar results in 10-15 minutes
a day with five simple exercises developed by Tibetan
monks? Results 100% guaranteed!
Five Rites Tibetan Exercise
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4. Tip
DO NOT think of feedings as snacks. Snacks are
typically low nutrient high sugar or high fat
foodstuffs. They typically contain those refined carbs
that inhibit the optimal fat loss environment. Even
"healthy" snacks are typically fruits, which when
consumed by themselves, can spike blood sugar and
effect insulin levels.
Forget the term snack and think in terms of meals --
every meal containing protein and natural unrefined
carbs. Rather than a snack of raisins, consume the
raisins mixed in some sugar free, fat free yogurt to
make up a meal. Rather than a muffin, which is full of
sugar and bleached flour, consider a piece of whole
grain bread wrapped around some turkey breast, tomato
and spinach.
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Monthly Gift Offer
I have decided to offer a gift to one lucky subscriber
each and every month. I have mentioned that I base my
nutritional profile on Sunrider System Specific Whole
Food Formulas and I want to share them with you.
Each month, I will announce a contest to which you
will enter your email address. This contest will be
open each month for a few days after the release of
each newsletter. Subscribers who want to be involved
can enter their email address and I will make a draw
out of those entered.
The products I am gifting to the winner is worth $80
so, this month's contest is now open. You have until
midnight on Saturday Febuary 19, 2005.
Each month, the list will be cleared and a new draw
will take place.
Go enter now
** Deleted **
to be eligible, subscribe to my Monthly E-zine
** Deleted **
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Quit Drinking Coffee and Tea...
For those eliminating or wanting to eliminate coffee
or tea from your diet, I recommend a whole food
beverage offered by Sunrider called Calli. Shao-lin
temple priests ate this formula of whole food herbs
as a salad for it's ability to improve mental clarity
and improved concentration.
Now available in a concentrated whole food beverage,
Calli is alkaline in nature and has less caffeine than
a carrot.
Calli can aid digestion and by it's alkaline nature,
less impurities are likely to be absorbed or retained
from normal digestion.
http://www.formerfatguy.com/sample-packs.asp
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People have been asking how to advertise in this
newsletter. It's just $200 for the top ad, $150 for
the middle ad, $125 for the bottom ad. OR $300 for ALL
THREE. Ads are one line of text (55 characters) and
one URL.
Payment through paypal.com, use rob@formerfatguy.com
For tracking purposes, I use a redirect from my site
to the URL you supply.
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privacy. If you think that you were wrongly
subscribed, please check out the following information
about joining and leaving....
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