Fitness RX June issue

10 F ITNESSRX JUNE 2014 www.fitnessrxwomen.com

FitRx inside PEEK● BY ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER

CO-PUBLISHERS

Summer Shape-up!

● YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODYFITNESSRxTM

Time to put those winter blues behind us! The weather is warming up, and that’s the perfect inspiration to get in your best shape! So what’s your summer fitness goal? Whether it’s to slim down, sculpt up, shape your booty or tighten your abs, we’ve got you covered! Even if your schedule is super crazy, our HIIT, at-home and metabolic workouts will save you time and allow you to continue to work on your fitness goals no matter how busy you may be.

Our cover model this month, “Extra” host Maria Menounos, knows all about weight loss and staying fit on a tight schedule. In fact, the Greek beauty lost 40 pounds in college, and has been able to maintain her trim figure ever since then. How does she do it? In “Maria Menounos: The Every Girl’s Fit Guide” by Lisa Steuer on page 54, Maria tells us about her weight-loss journey, as well as her diet and workout tips that fit perfectly into any schedule. Try out Maria’s Do-Anywhere Total Body Workout on those hectic days— it’s a full-body circuit that can be done alone or with a friend. No more excuses for skipping a workout!

Want to get your rear in girl for bikini season? In “The Bikini Booty-full Workout with IFBB Bikini Pro Jessica James” by Jaime Baird on page 70, Jessica’s workout will help you create a rounder, firmer backside. By utilizing exercises that activate and target the glutes, you’ll be ready when summer hits. In addition to her signature workout, Jessica shares her butt-shaping cardio and nutrition tips. “Weight training targeting the glutes, like the program I share here, gave me more size and roundness to my backside while still keeping it lifted and toned,” said Jessica.

No matter how committed you are to your fitness goals, performing cardio can feel like a drag. So what’s a girl to do? The answer is metabolic training! In “No More Boring Cardio With IFBB Figure Pro Candice Keene” by Jaime Bard on page 62, Candice, the 2014 Figure International champion shows us how to get a lean, sculpted body without the same old cardio grind. It’s all about combining explosive functional movements, challenging compound exercises and intense conditioning bursts. This way, you’ll be way too busy catching your breath to even think about being bored! The program is designed for you to complete four rounds at each three training stations. “I like training this way, because it’s time efficient, yields a high caloric burn, and increases metabolic rate for hours post-workout,” says Candice.

More and more research is showing the positive fat-loss and performance-optimizing benefits of high-intensity interval training. In “Top 10 HIIT Workouts For Maximum Performance and Fat Loss” by Joe Donnelly on page 46, the highly accomplished athlete and fitness model shares workouts that will get you sculpted and lean. Joe maintains a lean body mass at 5 to 6 percent body fat year-round because the only cardio he does is HIIT work. So if your goal is to maximize fat loss while staying fit and toned, then these workouts are for you. From indoor HIIT training to outdoor and sprint workouts, it’s all here!

This month, we’re excited to introduce a new column— “Perfect Health” by IFBB Bikini Pro Jaime Baird, our Online Editor-in-Chief. This month, Jaime discusses mindfulness and finding focus for life and diet success when there are so many distractions in our lives. Check it out on page 97!

Whatever your fitness goals may be for summer, we’ve got everything you need to know in this issue of FitnessRx— including the best tips, workouts and advice from the experts, as well as scientifically-backed research on exercise and healthy eating. So get ready to show off your best body the beach— and have a happy, healthy and fit summer!

Yours in good health,

Co-PublishersElyse Blechman

Jennifer Blechman-Turner

Editor-in-ChiefSteve Blechman

Design/Art DirectorElyse Blechman

Managing EditorLisa Steuer

Associate EditorAlan Golnick

Digital Creative Director andDesign ConsultantChris Hobrecker

Contributing PhotographersGregory James

Per Bernal

Contributing IllustratorBill Hamilton

Administrative AssistantFernanda Machado

Circulation ConsultantsIrwin Billman and Ralph Pericelli

fitnessrxwomen.com Editor-in-Chief

Jaime [email protected]

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FITNESS RX (ISSN 1543-3730)is published six times a year by Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Media. All rights reserved. Copyrightunder the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright.Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign:$28.99 per year. Nothing appearing in FITNESS RX may be reprinted, either wholly or in part, without the written consent of the publisher.Send editorial 11733. Stamped, self-addressed envelope must accompanyall submissions, and no responsibility can be assumed for unsolicitedsubmissions. All letters, photos, manuscripts, etc. sent to FITNESS RXwill be considered as intended for publication, and FITNESS RX reservesthe right to edit and/or comment. Advanced Research Media, Inc. reserves the right to reject any advertising at its discretion. Periodicalpostage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY42141. Postmaster: Send address changes to FITNESS RX, 21 BennettsRd., Suite 101, East Setauket, NY 11733. Advertising Office Phone: (800)653-1151. PRINTED IN USA

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FitRx MAIL Room

LETTER OF THE MONTH


FitRx MAIL Room

BEAUTIFUL COVERThe cover of your April 2014 issue with Dianna

Dahlgren was absolutely beautiful. Bursts of strong, powerful colors punctuated the fitness goals that interest most women: having flat abs, losing weight, burning fat and getting in your best shape ever. The entire design and presentation, from the choice of a fit and healthy looking cover model to the careful selection of minimal words for maximum impact, was showcased in complementary and soothing colors that drew your eyes to the cover and made you want to look inside and find out more. That’s what the cover of every fitness magazine should do. From my vantage point, FitnessRx for Women does it better than most.

Joan Bujéemail

TANK TOP WORKOUTMy upper body has been getting a tad jiggly lately,

and I don’t mean the “meow” kind of jiggly or the “come-hither” look. I’m talking about some serious flab that has been concealing my muscles. So I was happy to see the “Tank Top Training” workout [April 2014] to tighten and tone my arms and shoulders. I’ve been using this “plan of attack” for a month and have already noticed more definition in my arms, and friends and co-workers have remarked that I look leaner and fitter. I’ve followed the program and have been consistent, but what has really made a differ-ence is the sound nutritional advice. I’m putting it all together, the training, dieting and supplementation, and I’m a changed woman on a steady path to great-er fitness. By the time you read this, I will have ditched those oversized T-shirts and be in full-scale tank top mode!

Andrea Wastermannemail

YOGA’S GLOBAL APPEALAs a lifelong yogi, I enjoyed the article “Yoga

Around the World” [Yoga Trends, April 2014]. No sur-prise that people in all parts of the world, especially where there is turmoil, are increasingly discovering that yoga is the ultimate stress reducer— and an all-over workout with long-term physical benefits. All it takes is a quiet place and a dedication to giving your-self some “me time,” and you will clear your mind, for-get your problems and emerge more relaxed and bet-ter prepared to take on whatever the rest of the day brings. The many benefits of yoga are universal, and are not obstructed by language or cultural differenc-es. Thanks for showing your readers the light.

Beatrice Carteremail

GETTING BIKINI READY FOR SUMMERI want to look good in a bikini this summer, and thanks to the

“Tight Butt and Flat Abs” workout [April 2014], I have the tools to tighten my derriere and lose the extraneous pounds around my waist. The tips and detailed workout instructions from IFBB Pro Ashley Kaltwasser, whose credits include Ms. Bikini Olympia and this year’s Arnold Classic Bikini champion, were like having an all-star personal trainer design a program for me with the ins and outs of cardio. Ashley is such a strong role model, beautiful in every way with a positive and uplifting outlook, that she natu-rally inspires others to adopt a fit lifestyle. Thanks to Ashley’s plan, I am empowered to become “see-worthy” in a bikini.

Rhonda Clarkeemail

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GO NUTS FOR BETTER HEALTHNuts are one of my favorite foods, so I was glad to see this

powerhouse of a nutritional nugget finally get its due in “Go Nuts to Live Longer and Lose Weight” [Ultimate In Nutrition, April 2014]. Nuts have gotten a bad rap over the years, as these harmless little children of nature have been accused of being unhealthy because of their high fat content. The truth is, the fat in nuts is good fat. And nuts contain many essential vitamins and minerals, such as magnesium selenium, not to mention the fact that nuts contain protein and fiber. So nuts can and should be part of a healthy eating plan, but just don’t go nuts and wolf down half a jar. When eaten in moderation, nuts can help you stay fit without getting fat.

Lillian Bentleyemail

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18 TRAINING INFO-BITS

22 FAT LOSS INFO-BITS

26 HEALTH INFO-BITS

30 SUPPLEMENTS INFO-BITS

34 NUTRITION INFO-BITS

38 BEAUTY & SPA INFO-BITS

10 INSIDE PEEK Message from the Co-publishers

12 MAIL ROOM

16 ONLINE NOW!At FitnessRxwomen.com

108 RAVE REVIEWSHot New Products

IN THIS ISSUE WARM UP COOL DOWN

ASK THE EXPERTS

JUNE 2014 F ITNESSRX 15

42 FAT-BLASTING RECIPES

86 FAT ATTACKManage Cravings and Appetite with Thermo-Heat

88 SUPPLEMENT EDGEGarcinia Cambogia: Medical Magic or Fat-Loss Fantasy From the Land of Oz?

92 WOMEN’S HEALTHThe Science of Fat Burning

95 YOGA TRENDSYoga on the Ball

96 TONE & SCULPTTone Your Triceps with Dumbbell Triceps Kickbacks

38

94

96

50

66

68

5846

54 70

62

4676 WHAT WOULD GUNNAR DO? By Gunnar Peterson

78 FITNESS EXPERT Q&ABy Jamie Eason Middleton

79 BIKINI CHAMPION Q&ABy Ashley Kaltwasser

80 ASK JACKIE!By Jackie Warner

82 THE FITNESS COACH By Shannon Dey

83 THE FIT LIFEBy Nicole Wilkins

New97 PERFECT HEALTH By Jaime Baird

98 BODY PART-ICULARSBicycle Crunches: Flatten and Firm Your Abs

100 CARDIO BURNCardio or Strength Training: Which Should You Do First?

102 ULTIMATE IN NUTRITIONSnake Oil? Truth and Fat-loss Fallacies of Coconut Oil

104 FLAT ABSTop 5 Advanced Abdominal Plank Variations

106 FIT TRENDSSightseeing on the Run

www.fitnessrxwomen.com

THE FIT LIFE With Nicole Wilkins

YOUR BESTBy Jaime Baird

KNOW IFs ANDs orBUTTS VIDEO SERIESFeaturing Amanda Latona

REAL STRENGTHWith Ava Cowan

KEEP IT FRESHWith Ashley Kaltwasser

GET FITWith DANCING WITH THE STARS'Karina SmirnoffTHE LATEST IN NUTRITION,SUPPLEMENTS AND HEALTHLauren Jacobsen

ALLI'S SLIM PICKINS RECIPES Allison Frahn

FIT FAST: 25 MINUTE WORKOUTSJennifer Andrews

TRAINER'S CORNER Callie Durbrow

DIRTY GIRL Margaret Schlachter

G-FIT SERIES Gina Aliotti

HEALTH TIPS AND INFOMarcela Tribin

AGE IS JUST A NUMBERLisa Maloy

AND MUCH MORE!

TRAINING,NUTRITION,

HEALTH NEWS& MORE.

UPDATED DAILY

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THE LATESTFITNESS,NUTRITIONAND HEALTHINFORMATION FROM REALWOMENWITH REALEXPERIENCE

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EDITOR-IN-CHIEF JAIME BAIRD

NG,ON,WSRE.ILYCHIEF

AIRD

www.fitnessrxwomen.comSTAY

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JUNE 2014

www.fitnessrxwomen.com JUNE 2014 F ITNESSRX 17

18-20TRAINING

ENDURANCE ATHLETES RE-SPOND BEST TO POLARIZED TRAINING; AEROBICS PRE-

VENT MUSCLE LOSS DURING LOW-CALORIE DIETS

22-24FAT LOSS

LOSE SEVEN POUNDS IN FOUR DAYS; ARE KETOGENIC DIETS

SAFE AND EFFECTIVE?

26-28HEALTH

HIGH IRON INTAKE LINKED TO CORONARY ARTERY DISEASE;

DOES EXERCISE TRIGGER EXCESSIVE INFLAMMATION?

30-32SUPPLEMENTS

CAPSAICIN REDUCES APPETITE; VITAMINS C AND E REDUCE ADAPTATIONS TO

ENDURANCE TRAINING

34-36NUTRITION

WHEY PROTEIN ACTIVATES MUSCLE PROTEIN SYNTHESIS;

APPLES DECREASE INFLAMMATION

38-40BEAUTY & SPA

INCREASE IN TEEN PLASTIC SURGERY; SOCIAL MEDIA AND

BEAUTY PERCEPTION

IN THIS SECTION

Warm UPFitRx

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

18 F ITNESSRX JUNE 2014 www.fitnessrxwomen.comwww.fitnessrxmag.com

FitRxWarmUP ● TRAINING INFO-BITS


■ Most endurance athletes practice strength training to improve their speed, power output and critical power. Critical power is the highest exercise intensity that ath-letes can maintain for prolonged periods. Glenn Gaesser from Arizona State University and co-workers found that eight weeks of strength training increased strength, endurance and power at peak oxygen consumption but had no effect on critical power. They concluded that strength training was useful for endurance athletes, but the critical power test was a poor way to track changes in endurance performance. (Journal Strength Conditioning Research, 28: 601-609, 2014)

Photo: Per Bernal

NAPPING HAS NO EFFECT ON SHORT-TERM EXERCISE PERFORMANCE■ Athletes will often nap prior to practice or competition because they feel it will improve performance. This is particu-larly true in jet-lagged athletes. French researchers found that a 20-minute nap taken several hours before high-intensity exercise had no effect on performance at local time or simulated jet lag. However, it did alter basic sleep characteristics at night. Napping before practice or competition does not improve performance. Sleep disturbanc-es are surprisingly common in adults and children and can cause serious health problems such as memory loss, coronary artery disease, stroke, daytime sleepiness, and contribute to automobile and workplace accidents. (European Journal Applied Physiology, 114: 305-315, 2014)

COOLING BETWEEN EXERCISE BOUTS PROMOTES RECOVERY■ Intense exercise triggers rapid increases in muscle tem-perature and muscle swelling that promotes fatigue and prevents recovery. This is particularly important in sports such as basketball, football, track and field, tennis and body-building that involve intense exercise, rest and then more exercise. Japanese researchers found that water emer-sion in 59-degree water during recovery decreased exercise-induced muscle swelling and promoted recovery of muscle endurance. The researchers used untrained subjects. Trained athletes are capable of greater power output, which results in higher muscle temperatures, so cooling might be even more effective in athletes. They demonstrated positive effects with cool water rather than extremely cold water, which would make water emersion more palatable to athletes. (Scandinavian Journal of Medicine Science Sports, 24: 11-17, 2014)

■ Suspension training exercises using devices such as the TRX sys-tem are closed kinetic chain, which means that the lower or upper body stays in contact with the ground during the movement. These exercises are only possible through coordinated muscle action working across many joints. Muscles supporting the spine (i.e., “the core”) act as stabilizers that allow powerful motions in the upper or lower body and transfer force between the legs and arms. Athletes, coaches and fitness enthusiasts recognize the importance of core fitness for performance, health and building an attractive looking body. A study from Hong Kong Polytechnic University in China found that suspension exercises triggered a high degree of muscle activation in the core muscles. They used a technique called electromyography, which measures the electrical activity of muscles during movements and exercises. Suspension exercises build core muscles better than Swiss ball exercises. (Journal Science Medicine Sport, published online January 29, 2014)

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■ Weight training is recognized as the best way to promote muscle hypertrophy and prevent muscle atrophy during weight loss. However, aerobic exercise can also enhance muscle protein synthesis, particu-larly in older adults with high levels of abdominal fat— according to a study of adults with abdominal obesity. Researchers studied the effects of low-calorie diets and low-calorie diets plus aerobics on body composition. Both groups lost weight and inches, but the diet plus aerobics group was better able to maintain muscle mass. Rapid or long-term weight loss programs typically result in reduced muscle mass, which makes it more difficult to maintain lost weight. People trying to lose weight should exercise and cut calories. The exercise will maintain muscle mass that will help prevent weight regain. (Obesity Facts, 7: 26-35, 2014) ■

AEROBICS PREVENT MUSCLE LOSS DURING LOW-CALORIE DIETS

FitRxWarmUP ● TRAINING INFO-BITS


■ High-intensity interval training (HIIT) involves repeated sets of high-intensityexercise interrupted by rest or low-intensity exercise. It typically involves exercising for 30 to 60 seconds at near-maximum intensity, followed by one to four minutes of rest. Doing HIIT for only 10 minutes per week increases maximal oxygen consumption, endurance, muscle and liver glycogen levels, and muscle mitochondria. Mary Sanders, an exercise physiologist from the University of Nevada, Reno, presented principles for doing HIIT in the water. Exercises include running or sprinting in shallow water, jumps and scissor movements, and tethered running. There is been very little objective research on this kind of exercise, so it's not known if HIIT in the water is as effective as it is on land. (ACSM's Health & Fitness Journal, 18 (2): 30-34, 2014)

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■ People usually lose lean muscle mass when consuminglow-calorie diets. Muscle is a metabolically active tissue that burns a lot of calories. It is difficult to maintain lost weight following sustained dieting because people typically lose muscle mass, which reduces metabolic rate and caloric expenditure. An Australian study of young adults consuming a low-calorie diet showed that weight training prevented the decrease in muscle protein

synthesis that is typical during weight loss. Supplementing the diet with 15 to 30 grams of whey protein per day enhanced protein synthesis even more in a dose-dependent manner (30 grams was better than 15 grams). Weight training plus whey protein supplements preserve muscle mass during low-calorie diets. (American Journal Of Physiology Endocrinology and Metabolism, published online March 4, 2014)

Endurance Athletes Respond Best to POLARIZED TRAINING■ Endurance athletes typically use a combination of high-intensity interval training (HIIT), over-distance training and lactatethreshold training to improve performance. HIIT involves repeated bouts of high-intensity exercise followed by rest or light exercise. Over-distance training involves exercising for long distances at relatively slow paces. Lactate threshold training involves exercising at intensities just below the rapid increase in blood lactate that occurs during exercises of increasing intensities. Polarized training involves combining over-distance and HIIT. A study from the University of Salzburg in Austria found that endurance athletes responded best to polarized training involving a combination of HIIT and over-distance training. Lactate threshold training provided no added benefit to endurance performance. HIIT is a popular way to build fitness in athletes and active people. Over-distance training provides additional benefits. (Frontiers in Physiology, 5: 33, 2014; published online February 4, 2014)

Restoring Protein Synthesis DURING LOW-CALORIE DIETING

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FitRxWarmUP ● FAT LOSS INFO-BITS● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

■ Until recently, physiology experts thought of fat stores as inactive energy depots. Now we know that fat stores help control metabolism and can secrete chemicals that promote disease and dis-ability. Some fat stores are more dan-gerous than others. Subcutaneous fat, which lies underneath the skin, is less dangerous than fat surrounding the organs and lying within muscle tissue. Intermuscular fat increases with age and is linked to deterioration of metabolic

health, heart disease and stroke, diabe-tes, and decreased muscle function. A research review led by Odessa Addison from the University of Maryland School of Medicine conclud-ed that intermuscular fat contributes to the deterioration of aging. Exercise and diet can help reduce intermuscular fat in older adults, which could promote metabolic health. (International Journal Endocrinology, 2014: 309570, 2014; pub-lished online January 8, 2014))

Intermuscular Fat and POOR MUSCLE Function

ARE KETOGENIC DIETS SAFE

AND EFFECTIVE? ■ High-protein, low-car-bohydrate diets increase production of acid-com-pounds called ketones. These diets trigger rapid weight loss but can have unhealthy effects. In long-term animal studies, ketogenic diets helped the animals remain lean, with normal blood sugar and low insulin levels compared to mixed Western-style meals. However, the animals eventually developed fatty liver disease and severe insulin resistance and showed signs of cell injury. The long-term effects of the diet in humans are not known. The ketogenic diet is an effective tool for short-term weight loss. (International Journal Environmental Research and Public Health, 11: 2092-2107, 2014) ››

■ Dietary protein is important for long-term weight control because it helps suppress appetite between meals. Amino acids from protein are converted to blood sugar in the liver by a process called gluconeogene-sis. Also, spe-cific amino acids such as leu-

cine trigger biochemical pathways that have a profound effect on metabolism. A research review by scientists from the University of Sydney in Australia examined the effects of dietary protein content on food intake in test subjects who could eat as much as they wanted. People consuming the highest amounts of protein consumed the fewest calories. Protein intake also influences muscle protein synthesis, which is an important issue for calorie burning. (Obesity Reviews, 15: 183-191, 2014)

■ The human body contains small amounts of a calorie burning tissue called brown fat (brown adipose tissue or BAT) that converts food energy directly into heat. White fat does the opposite— it stores energy. BAT is an important heat-generating tissue in hibernating animals. It promotes non-shivering thermogenesis, which generates heat and helps animals and humans adapt to the cold. Brown fat accounts for as much as 10 percent of the fat mass in people living in cold climates, such as northern Finland and Siberia. Individual differences in BAT content and activity play an important role in human obesity. BAT is turned on by the sympathetic nervous system, which is the body’s fight-or-flight sys-tem for coping with stress and emergencies. Increasing brown fat activation helps people expend more calories and burn more fat. Key nutrients, such as L-arginine, L-citrulline and capsaicinoids can increase brown fat activity, which increases caloric expenditure and pro-motes fat burning. Several recent studies showed that activating the genes that control BAT production and BAT activity might help treat obesity. (Obesity Reviews, 15: 92-106, 2014)

Brown Fat is an IMPORTANT TARGET for Weight Loss

PROTEIN CRITICAL FOR APPETITE CONTROL


FitRxWarmUP ● FAT LOSS INFO-BITS

■ A central goal of weight loss is to maximize fat lossand minimize lean mass loss. A standard assumption among many weight-loss experts is that during weight loss, one-fourth of the weight lost is due to loss of lean mass and three-fourths is due to fat loss. A review of lit-erature by researchers from the Pennington Biomedical Research Center in Baton Rouge, Louisiana concluded that this rule is approximate at best. Factors such as age, physical activity, dietary composition and genetics play important roles in determining the changes in body composition during weight loss. Exercise during weight loss can prevent muscle loss at any age and change the one-fourth/three-fourths rule. (Obesity Reviews, published online January 2014)

■ Exercise is an important component of weight loss because itreduces ghrelin, an appetite-control hormone secreted by the stomach. Your body thinks you are starving when you diet. It has complicated controls to keep you at your normal weight. When you diet or haven’t eaten for several hours, the stomach secretes ghrelin that turns on the hunger center in the brain to increase appetite and slow fat use. A Brazilian study found that over-weight adult men and women who exercise during weight loss reduced secretion of ghrelin. Exercise also maintained resting metabolic rate, which would make it easier to prevent weight gain after prolonged dieting. (Diabetes Metabolic Syndrome Obesity: Targets Therapy, 6: 469-475, 2014)

■ Inflammation is the body’s immediate response to damage to tissues andcells by germs, chemicals or physical injury that can lead to inadequate tissue repair and degenerative diseases. A review of literature by scientists from the University of Ottawa in Canada concluded that obesity and environ-mental pollutants combined to increase inflammation in the body. Obesity results in poorly oxygenated sections of the fat mass. Many environmental pol-lutants are fat soluble, so they collect in fat— particularly in people with a lot of fat. These factors increase chemicals such as tumor necrosis factor-alpha, interleukin-6 and monocyte chemotactic protein-1. This review highlighted the importance of the interaction of disease processes in the body and pollutants in the environment. (Obesity Reviews, 15: 19-28, 2014)

DIET PLUS EXERCISE Reduces Appetite Hormone

During Weight Loss

OBESITY AND POLLUTANTS

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INFLAMMATION

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■ On “The Biggest Loser” television show, contestants routinely lose 50percent of their bodyweight in three months. Rapid, extreme weight loss has not been well studied by scientists. An interesting study by scientists from Spain and Sweden showed that rapid weight loss was possible in only four days by combining nine hours of high-volume, low-intensity exercise (eight hours of walking and one hour of arm cranking) and an extremely low-calorie diet consisting of whey protein and sugar, which created a daily caloric deficit of 5,000 calories. The average person lost seven pounds in four days. The experiment included a four-week follow-up during which the test subjects ate a normal diet, but walked 10,000 steps per day, during which they lost an additional eight pounds. Lean body mass accounted for 12 percent of the weight loss. Most fat loss occurred in the thorax (chest and abs), which is considered the most dangerous kind of fat. The test subjects were monitored one year after the experiment, and the average person maintained a weight loss of four pounds. The researchers suggested that repeating this extreme diet-exercise regimen during the year could be a more practical solution to the obesity epidemic than more moderate long-term lifestyle changes. The long-term safety and effec-tiveness of this method is not known. (Scandinavian Journal Medicine Science Sports, published online March 4, 2014) ■

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■ Americans have had a love-hate relationship with alcohol for hundreds of years. The 18th Amendment of the U.S. Constitution banned alcohol in 1920, while the 21st amendment allowed it again in 1933. Several religious groups ban alcohol consumption for their members, while many social functions among college students and adults are centered on drinking. Many recent studies found that moderate alcohol intake (one drink per day for women and up to two drinks per day for men) reduced the risk of pre-mature death, coronary artery disease, diabetes, heart failure and stroke. However, heavy drinking is linked to high blood pressure, heart enlargement, abnormal heart rhythms and stroke. The risk of heavy drinking is particularly severe in young people, where it is linked to auto accidents, violence and inappropriate behavior. Drinking a glass or two of red wine with dinner is good for you. Drinking more than that is not.. (Mayo Clinic Proceedings, 89: 382-393, 2014)

Are You OVERTRAINED?■ Overtraining is an imbalance between training and recovery. The consequences of this condi-tion can be severe and include decreased performance, injury, depressed immunity and psy-chological depression. Over-training is a natural hazard of competitive sports. Coaches and athletes, in their quest for better performance, undertake intense training programs in the hope of gaining an edge over the compe-tition. However, a fine line exists between programs that improve condition and those leading to overtraining. Training programs must be intense enough to improve fitness and skill, yet provide enough rest to ensure adequate recovery. Diagnosis and treatment of overtraining is as much art as science. (Current Sports Medicine Reports, 13 (1): 45-51, 2014)

HIGH IRON INTAKE LINKED TO CORONARY ARTERY DISEASE

■ Iron is an important component of hemoglobin, the chemical that carries oxygen in the blood. Many active people and older adults take iron supplements to boost energy levels and oxygen transport capacity. This could be a mistake. A meta-analysis of nearly 300,000 men and women by Jacob Hunnicutt and colleagues from Indiana University concluded that elevated heme iron intake increased the risk of heart disease by 57 percent, while high total iron intake decreased the risk of heart disease but not the risk of death from heart disease. Elevated heme iron is linked to inflammation, which is an important risk factor of heart disease. (Journal of Nutrition 144: 359-366, 2014))››

Alcohol Intake: MODERATE Intake GOOD, HIGH Intake BAD

■ Intense training methods such as cross

training and boot camp training also increase the risk of severe muscle injury that can be debilitating or even life threatening. Over-zealous cross trainers may develop rhabdo-myolysis (rhabdo), which involves destruc-tion of muscle tissue that results from the release of the muscle cell contents into the bloodstream. Toxic chemicals include myo-globin, creatine kinase, potassium, lactate dehydrogenase, uric acid, calcium, aspartate transaminase, alanine transaminase and phosphorus. The incidence of rhabdo has increased alarmingly with the popularity of high-intensity training programs. Approxi-mately 3 percent of people involved in physical training programs for the mili-tary, police and firefighters experience rhabdo. Physicians across the country have reported an increased incidence in ordinary people performing extreme physical training programs in health clubs. The exact percent-age is unknown, but experts believe that the incidence is underreported. (Current Sports Medicine Reports, 13: 113-119, 2014)

Intense Training Linked to Rhabdomyolysis


FitRxWarmUP ● HEALTH INFO-BITS

● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD



FitRxWarmUP ● HEALTH INFO-BITS

DOES EXERCISE TRIGGER

EXCESSIVE INFLAMMATION?

■ Inflammation is the body’s immediate response to damage to tissues and cells by germs, chemicals or physical injury. Acute inflammation is a short-term response that usually results in healing, while chronic inflammation leads to inadequate tissue repair and degenerative diseases. Exercise triggers inflam-mation that results in adaptations such as improved strength or endurance. A review of literature by Jennifer Thomas from the Sandia National Laboratories in Albuquerque, New Mexico concluded that exercise is usually beneficial to people with inflammatory diseases such as rheumatoid arthritis, osteo-arthritis, fibromyalgia, metabolic syndrome and type 2 diabetes. However, people with these conditions are particularly suscep-tible to overtraining triggered by excessive inflammation. (The Physician and Sports Medicine, 41 (4): 93-100, 2013)

■ Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs) has been linked to an increased risk of heart attack. However, recent large population studies have found that naproxen (Aleve) is safer than other NSAIDs. The Drug Safety and Risk Management Advisory Committee of the U.S. Food and Drug Administration concluded that naproxen was safer than other NSAIDs. This caused a controversy in the medical community. Critics of the advisory committee’s position cau-tioned that we have limited data on the safety of naproxen compared to other NSAIDs. People should not overuse these drugs because of the possibility of increased cardiovascular risk. (Medscape, February 11, 2014)

■ Many pediatricians have been reluctant to recommend weight training to children and young adolescents because they fear damage to the bone growth centers. The growth plates are weaker than the surrounding bone and could theoretically suffer injury during heavy weight training. Michael Malone from the University of Pennsylvania and col-leagues surveyed the literature and 500 experts in sports medicine about their opin-ions on weight training for children. There is no evidence that weight training damages bone growth centers. The majority of experts believe that strength training is safe for young people with immature skeletons. (The Physician and Sports Medicine, 41 (4): 101- 105, 2013) ■

WEIGHT TRAINING SAFE FOR KIDS

■ Acetaminophen overdose is the main cause of liver failure in the United States. The U.S. Food and Drug Administra-tion (FDA) asked drug makers to limit the acetaminophen content of their products, but only about 50 percent have complied. In response, the FDA asked physicians to limit acetaminophen prescriptions. The drug is usually com-bined with opioids

such as codeine, oxycodone and hy-drocodone. The FDA will soon limit the amount of acet-aminophen in these drug combinations to 325 milligrams per dose. Acet-aminophen is sold over-the-counter in products such as Tylenol, so people should be careful not to overuse this drug. (Journal of American Medical Association, 311:563, 2014)

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FitRxWarmUP ● SUPPLEMENT INFO-BITS

GREEN TEA EXTRACT May be Toxic to the Liver■ Green tea extract contains a chemical called epigallocatechin-3-gallate (EGCG) that promotes weight loss by boosting thermogenesis (increased calorie use) and curbing appetite. Green tea extract is a popular weight-loss supplement, but it could be toxic to the liver. A study on rats from the University of Arkansas for Medical Sciences found that in animals with abnormal mitochondria (powerhouses of the cells), EGCG caused swelling in the mitochondria. The researchers suggested that green tea extract could cause liver problems in people with abnormal mitochondria. Obese people often have poor metabolic health, so they might experience side effects from green tea extract when trying to lose weight. (Biochemical and Biophysical Research Communications, 443: 1097-1104, 2014) ››

Vitamins C and E REDUCE ADAPTATIONS to Endurance Training■ Endurance training increases muscle cell mitochondria (the powerhouses of the cell), running speed and maximal oxygen consumption. An 11-week Norwegian study of 54 fit men and women showed that supplementing vitamin C (1,000 milligrams per day) and vitamin E (235 milligrams per day) blunted increases in mitochondria protein that usually accompany endurance training. However, the supplements did not impair maximal oxygen consumption or running speed during the experiments. Endurance, the capacity to sustain exercise intensity, is highly related to mitochondrial content but only moderately related to maximal oxygen consumption. Long-term consumption of vitamin E and C supplements could eventually decrease endurance capacity. Antioxidant supplements could interfere with endurance training gains. (Journal of Physiology, published online February 3, 2014)

■ A supplement containing 20 grams of whey protein and three grams of leucine consumed after weight training was superior to an equal amount of milk pro-tein for promoting muscle protein synthesis in older adults. Muscle loss, a condition called sarcopenia, is a significant health issue in older adults. Sarcopenia interferes with mobility and quality of life, and decreases metabolic health by reducing one of the most active tissues in the body. Overwhelming evi-dence shows that older adults can help maintain muscle mass by consuming a supplement containing 20 to 30 grams of whey protein and three grams of leucine at least once a day. (Nutrition Journal, 13:9, 2014)

WHEY PROTEIN PLUS LEUCINE PROMOTES PROTEIN SYNTHESIS IN OLDER ADULTS

WHEY PROTEIN SUPPRESSES LIVER FIBROSIS

● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

■ Liver disease is a significant cause of death throughout the world. The disease typically progresses from liver fibrosis (excessive accumulation of scar tissue in the liver that occurs in most types of chronic liver diseases) to liver failure. A study on rats by scientists from Kyoto University in Japan induced liver fibrosis with toxic chemicals. Feeding the animals a diet high in whey protein prevented liver fibrosis compared to a normal diet. Whey protein prevents inflammation in the liver that can lead to fibrosis and liver failure. It protects liver cells directly and also acts as an antioxidant. Whey protein is a healthy food that also promotes protein synthesis and weight management. (Nutrition, published online February 28, 2014)

CAPSAICIN REDUCES APPETITE■ Capsaicin is a chemical found in red chili pepper used to make paprika, which is a spice used in chili and Mexican food. It reduces appetite and calorie intake and helps promote weight loss by releas-ing serotonin, a hunger-suppressing hormone, in the gut. An Austrian study found that sup-plementing nonivamide, a mild form of cap-saicin, reduced energy intake in mildly obese men. Capsaicins are useful ingredients in weight-loss supplements. These chemicals decrease appetite, reduce caloric intake and increase metabolic rate. (Molecular Nutrition Food Research, published online February 7, 2014)

■ Garcinia cambogia is a popular supplement for weight loss, but there is little objective research supporting its use or safety. A study by researchers from South Korea showed that obese mice consuming a high-fat diet supplemented with Garcinia cambogia showed reduced abdominal fat levels and smaller fat cells com-pared to animals given a placebo (fake Garcinia). Animals receiving the supple-ment showed increased activity in genes involved in fat metabolism. However, the supplement impaired blood sugar regulation and had significant side effects in the liver that included increased connective tissue formation, cell membrane destruction and oxidative stress. If these results apply to humans, Garcinia cambo-gia might pose unacceptable health risks. For more information, see “Supplement Edge” in this issue. (World Journal Gastroenterology, 19: 4689-4701, 2013)

GARCINIA CAMBOGIA MAY PROMOTE FAT LOSS BUT HAS SIDE EFFECTS


FitRxWarmUP ● SUPPLEMENT INFO-BITS

■ People lose muscle mass as they age, a condition called sarcopenia. This is a serious condition that reduces the capacity to regulate blood sugar, live independently and prevent life-threatening falls. A review of literature by Italian scientists from the University of Trieste concluded that con-suming fish oil containing large amounts of omega-3 fatty acids helps prevent sarcopenia in older adults. The supplement works best when combined with an anabolic stimulus such as weight training. Supplementing omega-3 fatty acids could be a simple way of preventing muscle loss with age. (Current Opinion Clinical Nutrition Metabolic Care, 17: 145-150, 2014)

Omega-3 Fatty Acids Prevent Age-

Related Muscle Loss

■ Many fitness enthusiasts take thy-roid-boosting supple-ments to promote weight loss and improve thyroid health. This could be a mistake, according to researchers from the Mayo Clinic. They examined 10 sup-plements sold over the counter and found that nine out of 10 contain T3 and T4, which are prescription drugs. Several of the prod-

ucts contained higher doses of thyroid hor-mones than common-ly prescribed by physi-cians for people with suppressed thyroid function. These sup-plements could alter thyroid metabolism and potentially cause thyroid poisoning. (Thyroid, 23: 1233-1237, 2013) ■

Thyroid Supplements CONTAIN PRESCRIPTION DRUGS


● NUTRITION INFO-BITS● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

■ Fat and muscle weight increase with weight gain. Body organs also get bigger, according to a Japanese study of college football players. Seniors were 25 pounds larger than freshman, and the size of the liver, kidney and heart increased proportionally with bodyweight. Brain weight did not change. The researchers compared a group of freshman and senior football players. They also measured changes in organ sizes after one year in the freshmen. The study used sophisticated methods, such as DEXA, MRI and ultrasound, to measure changes in organ weight. (International Journal Sports Nutrition Exercise Metabolism, 23: 617-623, 2013)

Organ Sizes INCREASE DURING WEIGHT GAIN

Americans EatingTOO MUCH Sugar

■ Excessive sugar consumption is linked to obesity, dental cavities, heart disease, diabetes, liver cirrhosis and dementia. Much of the excess sugar comes from sweeteners added to the foods we eat. A study from The Centers for Disease Control and Prevention showed that health problems were most common when added sugar accounted for more than 15 percent of the daily caloric intake. The problem was particularly serious in minority communities. Government should promote healthy foods in schools and corner stores. Zoning ordinances should restrict the number of fast food restaurants and provide financial incentives for farmers markets. While these suggestions sound far-fetched, education about the risks of high sugar diets might gradually change America's eating habits. (Journal of American Medical Association Internal Medicine, published online February 3, 2014)

APPLES DECREASE INFLAMMATION■ Inflammation is a disturbance in the metabolism of critical structures in cells such as cell membranes. It is linked to serious health problems such as heart disease, dementia, stroke and arthritis. Antioxidants called polyphenols help fight inflammation by neutralizing highly reactive chemicals called free radicals that are produced naturally during metabolism. These chemicals trigger cell damage to membranes, DNA and mitochondria that impair the immune system and eventually lead to premature death. A study from New Zealand showed that apples contained antioxidants called polyphenols that decreased inflammation and promoted more

healthy microbes in the gut. It may be true that an apple a day keeps the doctor away.

(Journal of Nutrition, 144:146-154, 2014)

FitRxWarmUP

Raisins IMPROVE Blood Sugar Control

■ Eating raisins three times a week will reduce blood pressure, blood sugar and levels of glycated hemoglobin, a marker of long-term blood sugar regulation— according to a study led by James Anderson from the University of Kentucky. Test subjects consumed either raisins or other snacks three times per week for 12 weeks.

While there were no differences in bodyweight between groups, raisin consumption improved blood sugar regulation and blood pressure by more than 10 percent. Eating raisins might lower your risk of heart disease and improve metabolic health.(Postgraduate Medicine, 126: 37- 43, 2014) ››

Fitness RX June issue

Healthcare

Transcript of Fitness RX June issue