Tag Archives: Weight Loss

hgh fragment 176-191

Clinical Studies on Weight Loss Using HGH Fragment 176-191

by Ed Barillas, Staff Writer

The first drug ever to successfully stimulate the metabolism of body fat in humans is a peptide named HGH Fragment 176-191 according to a 2004 study. In comparison, another weight loss drug named Sibutramine aided in only suppressing the appetite instead of burning body fat.hgh fragment 176-191

In the study, 3 different doses were used throughout the course of 3 months. The lowest daily dose of 1 mg was the most effective. The 1 mg dose (or the equivalent of 250 mg) was taken orally and proven to be the equivalent of 250 mcg by injection. One of the conclusive results was that an average weight loss in those 3 months per subject was 6.61 pounds of body fat which is 300% more that for the test subjects who did not take the peptide.  It is interesting to note that HGH Fragment 176-191 injections did not have any effect on blood glucose levels but instead improved it along with cholesterol levels. Normal HGH does also have a negative effect on glucose levels.

No negative side effects have been noted in both clinical trials as well as feedback from the many people who where tested with HGH fragment 176-191. This is a great success because the peptide has been in use for the last 10 years in many medical circles and has been proven to work effectively. It is now considered a well-rooted and trusted peptide, which is inexpensive, non-hazardous and a very effective choice when compared to actual HGH injections and performs better that other drugs that aid in weight loss like Duramine and Adipex.

James Cant

Reaching Your Goal Physique Part 1 – Loosing Fat

by James Cant, IFBB Pro

There are many aspects to getting in shape and looking your best, but one of the most important things I have found to remember is that achieving your goal physique will take time. Whether you want to lose 15 pounds of fat or stack on 10 pounds of muscle, it is all going to take consistent effort and perseverance in order to get your body to where you want it to be. However, there are many different ways to achieve this goal physique and I am here to help you. So who am I to recommend ways to gain muscle and lose fat?

James Cant

Writer and bodybuilder James Cant after winning an IFBB award.

For starters, I have trained in the gym for 7 years. The first 4 of those years were while I was playing competitive football here in Australia and the latter 3 being while I bulked up and lost body fat for bodybuilding competitions. In the last three years, I have gained around 25 pounds of lean muscle, trimmed down to 3.5% body fat, competed in 3 international bodybuilding shows (including the prestigious Arnold Classic), placed in the top 3 for all of them and earned my IFBB Men’s Physique Pro Card. It is from my experience and up to date scientific research that I will be drawing the majority of my recommendations to help you guys get bigger, leaner, healthier and stronger!

Reaching Your Goal Physique Part 1: Losing Fat

Losing fat is always the number one priority on anyone’s goals. Nothing is better than being lean and the best part about it is that it’s easy to do! To lose body fat, you must be in a caloric deficit. This means that you must be consuming fewer calories than what you are expending.

In my years of experience in the health industry, I’ve seen an influx of weight loss fads which are as effective as telling a university student to not leave their work until the last minute. These fads simply do not work. That’s right, your lemon detox diet, your fruit only diet and your ‘air only’ diet (yes, some people believe that eating air is a healthy way to lose weight) DO NOT WORK! Not only do they not work, they are also dangerous for your health and will lead to your body being unable to function in a healthy manner.

Let me give you a bit of background information on why this is so.

Food contains calories. Calories are the energy units which your body uses for fuel and every day function. If you have too much energy (too many calories) your body stores it as fat so it can later use this store of energy when it does not have energy ready to be used when you need it. How you lose weight or burn fat is by expending more energy than what you ingest.

Further, food contains vitamins, micronutrients and macronutrients. They assist you as follows:

  • Vitamins A, B, C, D, E etc – all help the cells in your body to function
  • Micronutrients include iron which is used in making blood cells, and zinc which aids in healthy testosterone production – (this is also critical for your ‘performance’ if you know what I mean)
  • Macronutrients include carbohydrates (energy), proteins (muscle building) and fats (hormone production).

Each of these components are critical for cellular function and optimal efficiency within your body. If we do not eat these components, our bodies will deteriorate!

Fad diets, such as the lemon detox diet, deprive our bodies of what they need. By drinking only lemon each day, you will begin to lose muscle, be unable to concentrate and decrease your body’s metabolic rate – meaning that once you stop eating only lemon, all of the weight that you lose will be put back on! This is not an effective way of maintaining that slim body you’ve always wanted.

Loosing fat is the first step to achieving your desired physique.

Loosing fat is the first step to achieving your desired physique.

If you want to lose fat, try using the following 5 tips I have tried and tested for fat loss:

Eat carbs after dark (Carb Backloading)

If someone says “you shouldn’t eat carbs after dark”, slap them. Carb backloading involves eating your carbs at the end of the day before you go to bed and is one of the most effective methods of weight loss while maintaining the most muscle mass possible. During the day, insulin levels are lower which allows your body to utilize its fat stores for fuel and at night you eat a large amount of carbs which prevents muscle loss while you sleep.

Supplement Acetyl L-carnitine

L-carnitine is a potent transporter of fat and helps to utilise adipose tissue for energy. But not only does it help you lose weight by directly transporting fat, it also increases mental acuity and will help you to think better while restricting calories. This in turn will allow you to function better throughout the day, perform better in the gym and perform better at your job! Aim for between 5-10g of Acetyl L-Carnitine

Supplement CLA and Fish Oil

Both CLA and Fish oil have been proven to assist with fat loss. Furthermore they help to ensure that cells are more sensitive to insulin and as you all know, increased insulin sensitivity results in increased fat loss. Aim to consume 5-10g per day of these oils in conjunction with your Acetyl L-Carnitine

Know if you are intolerant to certain foods

A large proportion of the human population have gut sensitivities to gluten and lactose. Simply by minimising your intake of both of these you will begin to lose weight and retain more muscle if you are intolerant to them. Why?

Intolerances lead to inflammation throughout the body which leads to an increase in cellular stress which leads to fat storage. Simply by minimising your intake of these

Lift weights

Running for hours and hours every day will help you lose fat, but not as much as if you were to combine your cardio with weight lifting! Many poorly conducted studies claim that cardio is the best way to burn fat when in fact weights are a far more preferable method for fat loss. Weights boost your metabolic rate, have potential to increase energy expenditure post exercise and nothing is better than lifting heavy iron!!! Cardio on the other hand increases inflammation, (often) decreases insulin sensitivity, causes a loss of muscle mass and slows your metabolism. Have I convinced you to ditch the treadmill and get squatting?

I hope that this article assists you in your journey to your goal physique by helping you lose more fat in a faster and easier way. Stay tuned for my next article on how I build muscle and the methods I recommend.

james cant bio picJames Cant is a pro bodybuilder and medical student from Sydney, Australia. He is an IFBB Men’s Physique Pro with several 1st, 2nd and 3rd place awards in qualifiers and championships in Australia, including an Arnold Classic. He is also a contributor for Steroidology and Health and Fitness Talk, sharing his experiences and knowledge of competitive training. You can reach James with questions or comments at james-cant@hotmail.com.

weigh measure

Proper Protocol for Weight and Measurements

by 3J, www.3jsdiet.com

Over the years as a sports nutritionist, I have seen many people get confused over the proper protocol of weights and measurements.  What do I mean by weights and measurements? That would be the weight that you take to see if you are progressing in the journey to your goals.  Measurements are the specific measurements you take with a tailors tape measure.  I will discuss both and also cover the proper timing of weight and measurements to get the least biased results.

Biased results, what could you mean?weigh measure

Well, there are a lot of factors that come into play in terms of your weight and how biased it can be.  Water intake, sodium intake, bloat secondarily to hormone levels (high estrogen levels), carbohydrate intake, and time of weighing all play a factor in your weight.  Lets cover them all.

Time of weighing 

The time of day that you weigh yourself will play a heavy factor on the bias of your weight.  It should be obvious that when you weigh yourself at night you will naturally weigh more than you did in the morning due to food and fluid intake.  Your body will be carrying more weight that will be expelled.  typically a person can weight 5-10lbs more at night than they do in the morning!!

Water intake

This is simple if you went from drinking very little water to a lot of water quickly your weight will go up.  Your body does not have time to expel that water through the kidneys and it will hold on to what it can if you were dehydrated (hyper-volume state).   It is wise to keep your water intake consistent.  Usuaully a gallon a day is more than enough.

Sodium intake

Sodium, or salt, will play a factor on how much water your body holds.  The more sodium you have in your system the more water your body wants to hold on to.  If you ate a large salty meal expect to weigh more the next day due to bloat.

Bloat due to hormone levels

If you have high estrogen levels or an imbalance of hormones your body will hold water weight.  Many body builders experience this with the use of steroids.  Keep that in mind if you plan on cycling.

Carbohydrate intake

People seem to miss the obvious, its called carbo-HYDRATES for a reason.  The more carbs you take in the more you will weigh.  Carbs cause you to hold water weight!

weighingProper weighing protocol

Your weight and measurements should always be taken first thing in the morning before you eat or drink anything and after the bathroom if needed.  This will cause the least biased weight so long as you have been following your diet strictly and not cheated. The weight should be taken once a week on the same day every time.  If you cheat the day before with a high carb and salty food then your weight will be biased due to the bloat that comes with carbs and salt.  Your weight should also always be taken the same day of the week especially if you are on a carb cycle type diet.  With a carb cycle diet the weight should be taken the morning after the lowest carb day.

For example if your carb cycle looks like this:

Monday high day

Tuesday medium day

Wednesday low carb day

Thursday high day

You should be weighing yourself Thursday morning since Wednesday was your lowest carb day of the week and therefore has the least bias.

Proper measuring protocolmeasuring

With a tailors tape measure, you should measure the following areas:

• Neck

• Chest

• Stomach at belly button

• Waist line (where your pants sit when worn properly)

• Biceps with arms extended out to side

• Thighs

• Calves

• Forearm 3 inches from elbow

With the above measurements you can get a more complete idea of how your body is changing.  If your weight were to not be moving but your losing inches on your stomach and waist line that would be good news wouldn’t it?  Remember not to solely depend on weight or measurements only, you have to look at the big picture!

ovo-lacto diet

The Importance of Spousal Support While Dieting

by 3J, www.3jsdiet.com

picture of spousal support diet

spousal support diet

One of the key ingredients in a successful nutrition program is willpower and motivation. Many people who take the time to plan out a nutritional program are more likely to be successful in such a program.  These people usually play it smart.  They remove TEMPTATION from their life to make it easier.  Rummaging through their kitchen, they get rid of all junk food or anything else that would stray them away from the set goals they have in mind.  It is a wonderful practice.  But what happens when you cant get rid of the things in your home because those things do not belong to you?

One of the most important aspects of sticking to a program is environmental support.  Getting rid of junk food, for example, is a form of environmental support.  But the largest form of environmental support, or lack thereof, comes from family, friends, and especially your significant other.  As human beings we all have triggers, we are no different than Pavlov’s dog.  When we see food we like, we salivate, we start to gain an urge.  That urge is called temptation and it can flush your program and the goals you have set up for yourself down the drain.  

Usually, your spouse is the most influential person of your adult life.  Having spousal support is actually one of the bigger factors in reaching your goals.  Imagine you have created a nutrition program that is perfect or even worse, have paid a professional nutritionist to create one for you.  Your spouse is not on board.  So, as you sit there and eat your chicken and sweet potatoes she is scarfing down jack in the box, McDonalds, ____________ (<- insert crap food here), or your favorite cultural dish. Obviously these foods are not a  part of your program, but you start to get that urge, that craving, for foods you enjoy eating.  Nothing throws a wrench in a program like someone sitting in front of you eating your favorite foods while you’re scarfing down chicken, potatoes, and 8 cups of salad.  Sooner or later you’re going to break and start eating junk food again. Before you get on a program, you have to make sure your partner will get on it with you.  If your partner is not on top of the program with you, it makes the program that much harder for you to  follow.  Its the equivalent of one person in a relationship being diabetic and the other eating candy every day in front of him. 

Talk to your partner, explain to him/her what you want to do.  Tell your partner you need his/her help and cannot do it with them.  Having someone who will help you, cook for you, motivate you to go to the gym, and do many other productive and proactive things is an invaluable tool! Many nutritionist (like myself) will offer strong discounts to couples who want to sign up together in order to reinforce this bond between the two people and give them a better chance at making a true lifestyle change and reach their goals.


How To Properly Read Nutrition Facts

by 3J, www.3jsdiet.com

This article will teach you how to properly read nutrition facts.  Many people do not understand how to properly read nutrition facts, leading to miscalculated macros and total calorie count.

Serving size:usda-guide-to-nutrition-labels-ga-1

The first line under the Nutrition facts is the serving size.  The unit of measurement for a serving can be different based on the product, but most all nutrition facts will usually have a gram weight.

Amount Per Serving:

This is the amount of the macro and micro nutrients you will receive from the serving size.  In this case, the serving size is 172g.  Every time you eat 172g of the product, you get the nutritional value from the information listed below the amount per serving.


Here is where people get confused, remember that you get the number of calories, carbs, fats, etc. that are listed PER SERVING.  The serving amount her is 172g which is just a little over 6oz.  If you eat 12oz of the product then you are getting twice what is shown in the nutrition facts.  Thats twice the protein, twice the carbs, twice the fats, etc..

Total Fat:

Gives the total fat intake of each serving.  Do not be fooled by the 0 trans fat reading.  The FDA has strange requirements from companies that let them slip by with trans fats.  I have seen peanut butter that says 0 trans fats yet specifically has the words “hydrogenated” or “partially hydrogenated” in the ingredients.  If you see these words in the ingredients, know that your eating trans fats!


Gives the amount of cholesterol the product with provice


Sodium is simply salt.  Its the amount of salt in the product. Be weary of salt intake! You should be aiming for 2000-3000mg of salt daily.  Some foods have a very high salt content.  Soy sauce is a perfect example. Soy sauce can have 300-500mg of salt per tablespoon!

Total Carbohydrate:

Gives the total amount of carbohydrates that you will ingest per serving.  For those of you who are worried about “impact carbs” or carbs that will cause an insulin spike, pay attention to the dietary fiber listed under total carbohydrates.  Subtracting your total carb intake from the dietary fiber will give you your total “impact carbs.”  Sugars are listed to let you know how much sugar is in the product


Gives you the total protein intake per serving


The last two rows will give you the vitamins and minerals that you receive from the product.

So what are those percentages to the right of each value?

The FDA requires that nutrition facts are based upon a 2000 calorie diet, and that the percentage of the governments required daily amounts of each value be listed.


Muscle-loss study could be key to weight loss and anti-aging

picture of muscle loss medication

muscle loss medication

A recent discovery by researchers in Singapore may be the key to developing new drugs to burn fat, cure common diabetes and even slow down the effects of aging.  The study by researchers at Nanyang Technological University (NTU) looked at the body’s mechanisms of muscle loss due to aging and illness. What they discovered is that a molecule called Myostatin is responsible for muscle deterioration.

Myostatin binds to muscle cells and causes a drop in the cell’s mitochondria (a necessary part of a cell’s energy production). This leads to atrophy of the muscles because of the lack of energy in the cells. In healthy and young people, this cycle of myostatin depressing the mitochondria is a necessary function of muscle cells in order for them to regenerate new cells. However, people who are sick experience higher levels of myostatin and the related atrophy. As we age, myostain levels increase as well.

“If we block myostatin from binding to cells, then muscles won’t waste away and we can then mitigate the effects of aging and chronic diseases,” said Associate Professor Ravi Kambadur from the NTU School of Biological Sciences.

In addition to regulating growth and loss of muscle, myostatin is also responsible for deciding whether the body will burn either stored fat or available carbohydrates. When myostatin is present in the cells, the body will burn available carbohydrates and continue to store fat. However, when myostatin is blocked, the body will burn fat.

“In near future, myostatin blockers could increase fat utilisation in the body and give you the benefits of exercise, without actually doing intense physical activity,” Professor Kambadur said. “This would be a good alternative treatment for people who are unable to exercise, such as those who are bed-ridden or are in cancer treatment, who are most at risk of massive muscle loss.”

A myostatin-blocker could be the answer to the obesity epidemic and be a cure for diabetes caused by being obese. Although a myostatin-blocking drug is years from development and commercial or medical availability, the NTU study has revealed some helpful information that can be used today – poeple who exercise regularly have a natural low level of myostatin.

A recently discovered human enzyme has shown potential to speed metabolism in mice.

Top 5 fitness science breakthroughs of 2011

by Jeff Clemetson, Editor

As we start the New Year, Steroidology takes a look back at the important scientific studies of 2011 that will impact the way we get in shape in 2012 and beyond. Important studies into weight loss, anti-aging, muscle growth and supplements top this year’s list.

picture of protein powder

Whey powder is proven to build muscle according to a 2011 study.

 #1 Winning with whey’s protein power

In the September issue of the American Journal of Clinical Nutrition, two studies were published that proved what bodybuilders and gym rats have known for a long time – whey protein builds muscle.

The independent studies showed that subjects who ingested whey protein shakes immediately after workouts, showed significantly more muscle mass gains than those who took no protein. These studies also investigated how protein should be ingested after a workout, showing that a large single dose immediately after workouts is far superior to taking small doses over time after workouts. The results showed that consuming whey protein after workouts increased muscle protein synthesis by 33 percent.

#2 Gene tweaking creates mighty mice

The days of taking a pill to become fit without working out are nearly upon us. A joint study by the Salk Institute and two Swiss institutes found a way to manipulate the genome in mice, making them twice as strong without exercise. The scientists were able to locate a genetic inhibitor that may be responsible for deciding our strength. The genome NCoR1 regulates how large our muscles grow and by blocking it, the mice were able to grow muscles twice their normal size.

So far, the science has only worked by manipulating the genes of mice embryos, however the researchers have found no side effects from tweaking the NCoR1 inhibitor and are working on developing chemicals that will act to suppress it in grown adults. This research, besides making us all ripped, can also be used to treat muscular dystrophy and other muscle degenerating diseases.

picture of obese mice

A recently discovered human enzyme has shown potential to speed metabolism in mice.

#3 Human enzyme creates skinny mice

A recent study at Brown University found that the human IKKbeta enzyme increased metabolism and burned fat at prosing levels when introduced to mice. The mice that were engineered to express the human enzyme ate more but gained less weight than the control group of mice who did not receive the enzyme. In addition, the mice with the IKKbeta enzyme had improved insulin function. The study proved that obesity is the main cause of insulin resistance and that the IKKbeta enzyme aids in metabolism. It also discovered that IKKbeta might only effect unwanted fat tissue and not affect other important fat tissues such as the ones found in the liver. These finding are new and research into developing a weight loss drug based on the IKKbeta enzyme are a long way off, but for those seeking a pill to improve metabolism and prevent diabetes, this is a promising lead.

#4 Turning back the clock on your aging body

Two studies published last year backup the claims of many anti-aging experts and give hope and proof to men who want to stay fit for life. The first study looked into the effects of testosterone levels in aging men. The study, published in the Journal of Clinical Endocrinology & Metabolism, found that men over 65 who had more testosterone lost less muscle mass than those with low levels of testosterone. The study looked at 1,183 men over a period of four and a half years. Lead author of the study Erin LeBlanc, MD concluded that the study “adds evidence to the growing body of literature that suggests higher levels of endogenous testosterone may be favorably associated with some key components of healthy aging men.”

picture of older man working out

Working out and testosterone levels have greater impact on health and fitness than age.

The second study, by the KG Jebsen Center of Exercise in Medicine at Norwegian University, found that exercise plays a more important role in health than age. The study followed physically active 50-year-olds and inactive 20-somethings. The study concluded that by increasing exercise, older men could beat back the metabolic syndromes that lead to diabetes, stroke and heart problems. Other findings in the study show that workout intensity is more important than duration and that inactivity for periods of time as a young adult can affect future health greater than previously thought.

#5 Chew your way to loosing weight

A study done by Syracuse University chemist Robert Doyle found that a certain hormone that tells the body that it has a full belly could be ingested orally. The study, published in the online version of the Journal of Medicinal Chemistry, showed that the PYY hormone that is responsible for telling the brain when to stop eating can be ingested into the bloodstream when it is attached to molecules of vitamin B12. The next step is to make a chewing gum or oral tablet that can be used by people who need help loosing weight. And there you have it – possibly the first real fitness product

Kick starting fat loss

picture of fat guy

fat guy

If you are looking to kick-start your body fat losses in the beginning of a fat loss phase, you should follow this very simple system, which is only 2 weeks long.  The key to this system is that first you will only eat foods that fly, swim, or run.  Then you can only eat foods that are green and grow in the ground.  The point of this system is that we are looking for fat loss, lean gain, improved health markers, and improved gym performance.  The way that this system works is that you are forcing your body to rely on proteins and fats for energy vs. carbohydrates.  After you make this switch your body fat becomes the referred energy source that is burned at a rapid rate.  You will be warned now that this system is not easy.  It takes a huge amount of will power and commitment, but the good news is that it is only for 14 days.  Your mood may be affected by the lack of carbs in your diet, so warn the people around you.  A rule you should try to follow is to try to eat every 2-3 hours, in doing this you will get a kick-started metabolic rate, a higher fat burning potential, and a drop in body fat.  Don’t worry, your food choices are not limited. Here is an example of some of your food choices: 95% Lean Ground Beef, Veal, Chicken, Turkey, Other Poultry, Pork, Lamb, Emu, Ostrich, Goat Meat, Rabbit Meat, Venison Meat, Buffalo/Bison Meat, Fin Fish, Shell Fish.
Examples of foods that are green and grow in the ground:
1/2 cup green pepper1/2 cup green peas
1/2 cup artichoke
1 cup cabbage
1 cup broccoli
1 cup cucumber
1 cup zucchini
1 cup celery
10 green beans
10 medium asparagus spears
1 cup spinach
1 cup swiss chard
1 cup kale
1 cup bok choy
1 cup arugula
1 cup collard greans

Many of you might be wondering what to do after the 14 days. After all, at the end of this period you’ll be craving all sorts of foods, particularly carbs. And if you give into the temptation, you’ll gain weight back very quickly…too quickly in fact. To prevent this from happening, the strategy is simple:

Weeks 1 and 2
Eat the same way you have above BUT EVERY 3RD DAY, have a more normal level of intake, complete with a small amount of healthy carbs (fruits, whole grains, etc) with every meal.

Ten minerals for bodybuilders

picture of Protein powder perfect supplement for bodybuilders ,fitness enthusiasts ,dieters and excercise aficionados

Protein powder perfect supplement for bodybuilders ,fitness enthusiasts ,dieters and exercise aficionados

First on the list is potassium.  What makes this mineral so important is that it has electrolytes.  These electrolytes can be found in the muscle cells and works with the sodium to regulate the water levels in your body.   The electrical potentials for nerve and muscle cells are affected by potassium.  So when there is a poor potassium/ sodium balance, it can lead to improper fluid levels, which can also lead to dehydration, muscle cramps, and muscle weakness.

Next is the underrated copper mineral.  Copper has been shown to increase in the bloodstream during intense exercise.  So we can conclude that copper plays a direct role in high intensity muscular work.  Even though most people get enough copper in their systems, it is still good to monitor your copper levels regardless.

Vanadium is also important. It is a nonelectrolyte mineral and has shown promising glycogen storing effect on muscle tissue.

Iron is responsible for the transportation of oxygen and also energy production.  For a bodybuilder who wants to recover, it depends on the efficiency of your aerobics system.  This means that the more oxygen that is supplied to your muscles the quicker they recover.

Phosphorous is good because it is directly connected to your bodies exercise metabolism due to the fact that it produces high energy molecules. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.

Everyone knows this next mineral, sodium.  Most people know that sodium is an electrolyte that plays a vital role in the regulation of body fluids.  Your sodium level determines the amount of water the body will hold.  This means that if you take in a lot of sodium it can cause your body to swell. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn’t all that bad, like anything in life it’s having the right amount that’s important.

The next element is chromium, which has a key part of glucose tolerance factor that helps insulin bind to its receptors on tissues.  It also helps insulin do its job by transporting glucose, amino acids, and fatty acids into cells.

Zinc is good for the body as well.  When you think about zinc you need to think growth, because it is involved with all the phases of muscle growth.  It is even more critical for bodybuilders due to studies have been done that showed high intensity exercise stimulates excessive zinc loss.

Calcium is the most commonly found mineral in the body and is very important.  Most bodybuilders have a high protein diet, which means they also have a high phosphorous level and this causes excess amounts of calcium to be excreted through urine.  Also, calcium is the primary mineral involved in muscular contractions. It is also good to note that the steady supply of calcium is necessary to maintain a high bone density so that the body can handle high structural stress from weight training.

Last but not least is magnesium. Magnesium’s role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don’t make up for these losses in their diets, as many foods high in magnesium do not typically top a bodybuilder’s grocery list.

Basic diet for cutting

spousal support diet

picture of spousal support diet

Here is a basic rundown of a diet to follow when cutting.  In the morning you want to have ½ cup of oats and 6-8 eggs whites.  For lunch, grilled chicken cooked on a George Foreman grill (or any fat separating grill) and ¾ cups of brown rice with broccoli on the side.  For your snack in the middle of the day you should have ½ cup of oats along with WPI Protein.  Dinner will consist of grilled chicken, string beans, and 1 sweet potato.  Remember, your dinner is your pre-workout meal.

Your post-workout meal will be a scoop of WPI with either a banana or an apple.  Then an hour before you go to sleep you will have ½ cup of cottage cheese and ¼ cup of almonds mixed into it.

It should be noted that using fish oil along with a sound nutritional plan is excellent for your health.  Consume water as much as possible throughout the day. Drink a glass of water with every meal, in between meals and after. It will help suppress appetite and water will keep your system hydrated. However, be sure not to drink too much before you go to bed or else you will find yourself waking up every two hours to use the bathroom.
I like to have some days where I substitute chicken with salmon or top round steaks. It’s good for a change. You have to remember that a cutting diet isn’t something everyone can do. Some will try and give up within a couple of weeks.  This diet is only a guide to follow to help set you on your path.

Eight ways to achieve fat loss and muscle gain

picture of weightloss-illistration-2


What you first must do is to set a goal for yourself ad make sure you stick with it.  If you are really serious about losing body fat then you must be willing to make several sacrifices.

Second, is to drink a lot of water daily.  You should set a goal of a gallon a day or maybe more because water is very important when it comes to fat loss.  The easiest way to ensure that you are drinking enough water is to have a bottle with you at all times.

Third, you need to eat 6 small meals a day that are high in protein and low in fat.  This is very important for your metabolism so it can burn calories constantly.  Eating 1 or 2 large meals will actually cause your body’s metabolism to slow down.  If you skip meals, your body will store it as fat as a defense mechanism.  When you plan out your meals make sure that it is consistant with 50% protein, 40% carbohydrates, and 10% fats.

Fouth, intense cardio 3-4 times a week is necessary.  Be sure to treat your cardio like your regular workouts and go balls to the wall.  If you don’t get your heart rate up when doing cardio then you are just wasting your time.

Fifth, along with doing intense cardio you need to hit the weights hard as well.  The reason for the weight training is to keep your muscle tone so you don’t get soft.

Sixth, figure out how much energy you burn in a day and try to reduce it.  Even though the majority of people don’t like to count calories it is necessary because you need to determine your caloric maintenance level.

Seventh, instead of doing 30 minutes of cardio you should do two 15-minute sessions.  Studies have shown that people that do 15 minutes of cardio in the morning and 15 in the afternoon burned twice as many calories as those who just did 30 minutes in the morning.  Don’t forget to make sure that your 15-minute workouts are intense. But if you have a busy schedule, then don’t worry about it.

Lastly, is for you to keep up your weight when doing resistance training. Remember that building lean muscle will assist you in the fat burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest.  Do not do your cardio before weight training.

Diet tips for maintaining muscle mass

picture of muscle graph

muscle graph

If you are looking to lose weight, but want to retain your muscle mass, then you should think about doing the following:

First, in the morning you need to do cardio on an empty stomach.  This is ideal because your insulin levels are lowest, hormone sensitive lipase is fully active, and the fat cell releasing enzyme is dormant.  Make sure to keep your cardio session under 60 minutes because if you do it too long it will start to eat muscle tissue.

Next, it is very important not to eat carbs when you don’t need to.  This means that if you’re not about to workout, or just completed a workout, you don’t need carbohydrates.

Third, you don’t want to let yourself get hungry.  Lapses in your diet may occur due to the fact you’re hungry, so make sure you eat often to stay full even if its lots of veggies and water.  Also, when it comes to eating be careful not to eat large amounts of fat and carbohydrates together.  The carbohydrates will be absorbed first as energy and then the fat will be consumed as just that, fat.  Taking fish oils is a great way to increase your sensitivity to carbohydrates and will assist with fat loss.  When cutting fat you will be hungry when you go to bed so the best thing to do is to eat 1-1.5 cups of cottage cheese 30-60 minutes before bed.  This will give your body some slow digesting protein to breakdown and also it will have calcium, which can help you sleep.  Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less than most typical fruits with the exception of pineapple. Plus, they contain flavinoids such as naringin in oranges and grapefruit, which also help with fat loss by extending caffeine’s effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

Maintain some form of weight training at least 3x a week.  If doing cardio for 45 minutes stops working for you then try doing 30 minutes of interval training.  Meaning you will go hard for a certain time then go easy for your “rest” period.  If you follow these rules you start cutting fat while keeping the majority of your muscle mass.

Simple strategies for weight loss

The first tip that I can give you is that you should never go shopping hungry.  It will make it a lot easier to resist the food that you crave when you’re hungry.  Another tip is to never, and I repeat NEVER, keep snack foods in the house.  It is a logical way to make sure you don’t have unnecessary snacks in your home so that it makes it exponentially easier to resist temptation.  Another reasoning for this is because many of the foods that we eat are based on impulse, so if the snacks are out of site, then they are out of mind.

spousal support diet

picture of spousal support diet

Next, you should be eating off a smaller plate during meal time. This is based off how visual people are.  So if I had a small plate I would only put 2 slices on it, but if I had a big plate then I might put 3-4 slices on there depending on the size of the plate.  So when you continually eat off a smaller plate you’re in a sense forced to put less on your plate and in turn you consume less calories.

My last tip is to know your limits and also your weaknesses.  The trick is to know your weaknesses and develop strategies to cope with them. For example, try making a list outlining the things you know tend to set you off and how you react to them, then add a column for how you could deal with it. For example, you might write “talking to my crazy mother makes me anxious and I eat things I shouldn’t, immediately after the phone conversation” which would be followed by a suggestion of steps to change it, such as “always eat a meal right before talking to mom” and “only take calls from mom when I am ready and able to deal with her” and “go for a walk immediately after talking to mom to distress and give me time to get over impulse to eat junk” and so on.

In conclusion, the best way to make sure you stay on track to losing weight is to never shop hungry, eat from a smaller plate, don’t keep snack foods in the house, and lastly, know yourself.  Know what triggers your eating impulses whether it be stress or just hunger.

Thermogenesis and Weight Loss

The best way to look at a fat loss equation is to make sure there are more calories going out than coming in. Butt there needs to be enough calories coming in to sustain yourself throughout the day.  First, you need to eat the right amount of protein in your diet.  Protein cannot only be used to get big, but to lean out as well.  Every time you eat you burn calories, just like you burn calories walking or going to the gym.  The reason for this is that the breaking down of food takes energy and in that it burns calories as well. The scientific term for this is called thermogenesis.

picture of african american girl eating healthy lunch

african american girl eating healthy lunch

Here’s how thermogenesis works. When you eat something that is nearly all fat, say a tablespoon of butter which yields 100 calories, about 3% of those 100 calories are burned off as metabolic heat. Three percent or three calories are burned in order to breakdown, digest, and absorb that tablespoon of butter.  So when it comes to protein it takes 30 calories to the energy found in 100 calories of protein.  For example, when you eat a small chicken breast that is 100 calories your body burns 30 calories in breaking it down.  Then, that 100 calories from the chicken then turns into 70 calories.

The next way to increase fat burn is to eat 5-6 meals to muscle you up and slim you down.  Eating more frequently increases your metabolism, which in turn increases your thermogenesis rate.  Over a 6-12 week period a person that is eating 6 times a day will have more weight loss than a person that is eating 4 times a day because of the added increase in metabolic rate.

The third way is to eat less at night.  You can also benefit by eating less to no carbohydrates and more protein in your final meal of the day.  The reason for this is because as you continue to eat carbohydrates during your first five meals of the day, the body’s reserve tanks for carbohydrates (called glycogen) begin to fill up. The closer they come to being full, the smaller the thermogenic effect.  And when you have your protein you need to have a very low calorie vegetable with it like lettuce, broccoli, asparagus, cucumbers, and peppers.

Fourth, you need to rotate your carbs because your thermic effect begins to fall as you become full of glycongen, which comes from carbs.

Lastly, you should use a thermogenic supplement formula, which is also a rapid fat loss and energy booster.  These are used to support and increase thermogenesis, this leads to accelerated fat loss.  The up side of these kinds of formulas is also that they can curb your appetite so it will make dieting more bearable.

The Big Picture of Permanent Weight Loss

The reason that most diets fail is because of the long-term compliance.  When this happens, people that lose weight will regain it and most of the time they will exceed what they lost in the first place.

What is a diet? A diet is a short-term strategy to lose weight.  Long-term weight loss is the results of an alteration in a person’s lifestyle.

Another way to test a diet to determine whether or not it can be a long-term diet is to ask yourself if you can eat that way for the rest of your life.  After you say that to yourself, many of the fad diets will automatically be eliminated.

The hardest part about losing weight is not getting the weight off but rather keeping the weight off.   The missing link for long-term weight loss is exercise.  It is a key component of long-term weight loss.  If a diet plan focuses only on your diet and doesn’t incorporate exercise then it fails the long-term weight loss test.  A weight loss program that doesn’t stress the importance of exercise is like buying a car without tires.  It is also important to note that not all exercise is the same.  Some people just do aerobics but don’t do resistance training, which is very important to weight loss.

Another important factor of weight loss is the psychological aspect of why people fail to maintain a long-term weight loss diet.  A number of studies have been done that found that some people had a tendency to evaluate self-worth in terms of weight and shape.  They also have a lock of vigilance with regard to weight control – they had a tendency to use eating to regulate mood.

The question that you may be asking yourself right now is why don’t all weight loss programs incorporate all of these factors. But you have to realize that for weight loss businesses, that exactly what it is – a business.  Telling people what they really need is not going to guarantee they sell of their products. The big picture of permanent weight loss is how you can look at a weight loss program and decide for yourself if it’s for you, based on what has been covered above.  You have to remember that permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise.  Make sure the weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test.  Also, the weight loss program you choose should ultimately teach you how to eat and be self-reliant so you can make informed long-term choices about your nutrition.  Most importantly is that the weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.

Dieting Basics

There are a bunch of different diet plans out there, but the easiest thing to do is to design your own with concepts that you need to adopt like frequent meals.  You should eat every 2-3 hours to keep your metabolism up and running.  The other important thing about eating often is that it controls your insulin spikes after each meal.  Also, you need to make sure you eat protein and carbs or fat in each meal.  Usually, you don’t want to eat carbs and fat in the same meal because the carbs will be used for energy and the fat will be stored as fat.

Don’t worry that cravings are going to come. The best way to help keep them in control is to have small snacks available.  It is highly recommend that you have sugar free popsicles on hand when you have those cravings.  People out there say that you shouldn’t count calories, but honestly you should so you will be able to know your exact base metabolic rate.

Drinking a lot of water is very important as well because it helps with digestion and also keeps your metabolism up.  The most important thing is to do cardio.  The best time to do cardio is in the morning on an empty stomach so that it promotes more fat loss.

Lastly, you should keep records of your progress by taking pictures and keeping a journal.  Taking a picture every couple of weeks is a good way to track your progress.  When you keep a journal you need to right down everything you eat, the workout, and even how you are feeling.  Then when you go to look back at your journal you can see what works for you.

Diet is the most important factor in showing perfect abs

Importance of diet for perfect abs

picture of man with good abs

Diet is the most important factor in showing perfect abs

The real truth about ab workouts is that it is best not to buy into the late night infomercials that are preaching that their product will get you abs in a matter of weeks.  The best thing to do is to put your credit card away and heed this advice:

There is only one true way to get the stomach that is depicted on the commercials and that is to lower your body fat.

Sounds simple right? Because it really is that simple. In reality, everyone has the perfect set of abs – they are just covered by a layer of fat.

Now, the way to go about lowering your body fat is to have a perfect diet and stick with it. Then after a period of time (depending on the amount of body fat you have) you will start to see your abs appear.

Actually, there is really no need to do ab workouts at the gym, because you can just do 5 minutes of crunches 3 times a week. The ones that I recommend you do is the basic abdominal crunch and then leg raises.  The overall time of the workout will be about 5-15 minutes.


fish can contribute to a healthy diet.

The thing that will make or break your perfect abs is the diet and cardio. When you stick to relatively strict diet and do cardio on a regular basis your body fat levels will decrease and then you will see the results you always wanted.

So the next time you are up late enough to witness one of these infomercials first hand, instead of picking up the phone, just get on the floor and do some crunches instead.  Don’t forget that your diet and cardio is key to getting the abs you always wanted.


A case for cardio in the morning

picture of womans abs

There is a strong case that says fasted morning cardio has a possible advantage in the quest to get lean.

Bodybuilders have seen morning cardio burn as a true fat loss technique, but there was never a unanimous agreement about its effectiveness, especially in the scientific community.

The time of your cardio is not important to fat loss.  There is a strong case that says fasted morning cardio has a possible advantage in the quest to get lean.  The main arguments for the morning fast is that when you wake up from an 8-12 hour fast, your body’s supply of glycogen is low, so doing cardio will cause your body to use more fat because there is less glycogen in your body.  They also say that eating causes a release of insulin that interferes with the movement of body fat, therefore in the morning there is less insulin so more body fat will be burned during cardio.  It was also said that when doing cardio in the morning your metabolism stays elevated after the workout is over which is called the after burn.

There has been research done at Kansas State University that proves that fat is burned sooner when exercise is done when you are in a fasted state in the morning.  Despite the facts that were just laid down, there are still doctors out there that can discredit this research saying that there is always studies that support every theory.  There are some doctors that say it doesn’t matter if you workout on an empty stomach or not because your body stores fat in different places.

In terms of real world fat loss, Chris Aceto is a successful bodybuilder and nutritionist to some of the top pro body builders in the world and he believes that morning cardio is the best way to go.  Even though this topic raises a lot of controversy here are some more benefits that can be gained is that you feel great all day by releasing endorphins and from this it energizes you.  It also may help regulate your appetite for the rest of the day and also that it increases your metabolic rate for hours after your workout session is over.  The most praised benefit from morning cardio is the rise in your metabolism because it effects the “excess post-exercise oxygen consumption” or EPOC as some doctors call it.

After a low intensity workout the amount of EPOC is so small that the impact on fat loss doesn’t matter.  The point of this is that a slow walk on the treadmill will do nothing to increase your metabolism.

The best way to increase your EPOC is to increase the intensity of your workout.  There has been a study that shown that the effects of a high intensity workout will add a lot to your day’s calorie usage.  Of course weight training has a much higher magnitude of EPOC then aerobic training.  The common concern about doing cardio in the fasted state is that if it is done at a high intensity there is the possibility of losing muscle.  But don’t worry, there are ways to avoid losing muscle and the best way to do that is to not over do your aerobics.

Another way is to avoid doing cardio on an empty stomach for more than 30 minutes.  Next you need to give your body the right nutritional support.  The loss of muscle probably has more to do with a bad diet than excessive cardio.  Just make sure you get the nutrients to sustain yourself for the rest of the day.

Thirdly, you should keep on training with heavy weights even if you’re in a fat loss phase.   The notion that if you do high reps and low weights will help you get more cut is a mistake.  One strategy that is used my body builders is to drink a protein shake or eat a protein only meal 30-60 minutes before working out in the morning.  The reason for this is that protein without the carbohydrates will minimize the insulin response and allow your body to use fat while providing amino acids to prevent muscle breakdown.

In conclusion it looks like that morning cardio has enough benefits to motivate people to set their alarms early.

Quick look at Alpha Lipoic Acid

Alpha Lipoic Acid has two sides, it can be seen as an antioxidant that inhibits reactions promoted by oxygen, or peroxides that destroy or corrupt cells. If this is taken as a supplement, alpha lipoic acid increases the production of glutathione that helps dissolve toxic substances in the liver that neutralize free radicals produced in our bodies.

picture of brocoli images

broccoli contains high amounts of Alpha Lipoic Acid

ALA’s are natural forms that can be found in tiny amounts in foods that are high in protein like spinach and meats.  Small amounts are also produced in the human body naturally.  Your body is designed so that it can make more efficient use of the natural isomers of molecules than it can with that molecules synthetic look-a-like.

Vitamin E is a perfect example of this very fact, because the d-form of the molecule is way better utilized and held by the body.  There is nothing particularly dangerous about having those extra synthetic isomers in your supplement.  The thing is that they are just weaker and less effective imitations of the original.

Like anything, there are good and bad isomers, when you put the wrong isomer in your body it can harm you.  An example of this is the common knowledge of trans fats by most health-conscious people.  And we know that trans fats are found in large quantities in most margarine.  The silent killers that are in the human body are the trans fatty acids.  They are comprised of in many forms and they are also not super-imposable. This means that they are somewhat related.

The two forms are either enantiomers or optical isomers due to the fact that they rotate plane-polarized light either to the right or left.  The chial of a molecule is determined by its symmetry.  An achiral molecule is a molecule that has an axis of improper rotation, which is an n-fold rotation, that is then followed by a reflection in the plane perpendicular to this axis maps. In turn, a molecule that is chiral is when it lacks an axis like this.  The reason for this is because they are dissymmetric.

The majority of amino acids and many sugars are asymmetric and also dissymmetric.  When producing ALA the S-form of ALA is a waste  because the body has no use for it and is found in 50% of the mixtures that are sold as alpha lipoic acid.  The S-form of ALA is the negative counterpart so in fact it does more than just take up 50% of your supplement.

The differences between the two forms of alpha lipoic acid alter the effects of sugars that are in your body.  More specifically, they affect the way the body metabolizes blood sugar, the protective antioxidant activities, and the mitochondria, which affect the aging process.

There are a number of positive effects of R+ alpha lipoic acids.  When you are a weight-training athlete it will enable your skeletal muscle bellies to hold more nutrients such as glycogen and amino acids.  For a cell to function properly it needs a steady supply of food.  Blood sugar is the primary fuel for most cells in the body.  The hormone insulin is produced by the body to help get energy to the cells that need it, like the skeletal muscle. You can imagine that insulin is a key and that glucose is the car that it is turning on.  To get the cells the energy that they need you need to keep the blood sugar from building up to high levels.  That is where insulin comes because it is the one that tells the bodily cells to absorb the blood sugar.

Due to our fast paced lives and unhealthy choice of foods most of use consume more calories and also carbohydrates than our bodies can handle.  After a while the receptors stop responding properly because they have become desensitized.

The killer is the insulin resistance; the reason for this is because one of the functions of insulin is to control the release of the fatty acids from the bodily tissues into the bloodstream.  When there is high level of fatty acid it keeps the blood vessels constricted by interfering with the action of nitric oxide, the molecule that helps your blood vessels relax.  A direct effect of this is for people to have high blood pressure.

Insulin sensitivity is a crucial factor in achieving a body composition that we are going to be happy with.  For individuals that are strength training it is really important because it promotes implements the care of your vitals and also the precious nutrients from the bloodstream to repair damaged muscle fibers.  When your vitals are taken care of it makes insulin’s job easier and this promotes a very wide array of health benefits for anyone.  If the blood glucose were to remain high the pancreas out of frustration would pump out more insulin in an attempt to compensate for the resistance that is occurring.

When it comes to weight training athletes in particular the skeletal muscles may not obey insulin and take the nutrients they desperately need to grow.  After this fact insulin is over produced and forces the blood sugar to drop too low.  Then the liver will start to produce glucose to get the blood sugar levels back to normal.

The main problem with insulin resistance is that they remain in the bloodstream too long so then they will end up in places they do not belong.  This will turn into a huge problem after time, mainly the accumulation of body fat in the visceral region for men and the hips and buttocks for the ladies.  The reason that this happens is because glucose, fats, and other nutrients are nor clearing from the bloodstream so when this happens the liver, skeletal muscle, and adipose cells turn into the dumping ground for excess blood fats and glucose.  This is just pretty much a situation of the calories that are taken in that are stored as body fat.  So the energy demands from the body get the calories needed to be burned for fuel, not to be stored.  The reason for the latter is that fat can’t be used for fuel when high blood insulin levels are present.

Weight Loss Books

Body for Life

Bill Phillips had been publishing bodybuilding magazines and marketing nutritional supplements for years when he had a weird revelation at a trade show: many of the most loyal and enthusiastic readers he had were totally out of shape. From that uncomfortable realization came his popular Physique Transformation Contest (top prize that first year: Phillips’s own Lamborghini), now world famous, and this book.

The UltraMetabolism Cookbook

In UltraMetabolism, Dr. Mark Hyman brought the new science of weight loss to the general public. By learning to work with the body instead of against it, you can ignite your natural fat-burning furnace and reprogram your body to burn fat and keep it off for good.

Simply put, eat the right foods and send instructions of weight loss and health; eat the wrong foods and send messages of weight gain and disease.

21 Pounds in 21 Days

Detox diets are making news as the quickest, easiest way to shed pounds, boost your energy, and get yourself on a wellness track. Popular in the 1970s, cleansing fasts are again all the rage among celebrities like Gisele Bundchen, Gwyneth Paltrow, Stella McCartney, and Madonna.

One of the key advocates of the health benefits of cleansing detoxes is Roni DeLuz, ND, a licensed naturopathic and health practitioner at Martha’s Vineyard Holistic Retreat, part of the renowned Martha’s Vineyard Inn. The idea behind DeLuz’s new detox plan is the belief that the foods we eat (along with the coffee, tea, and alcohol we drink and the air we breathe) contain harmful and toxic substances that accumulate in our bodies and need to be removed in some way.

Winning by Losing

Fitness guru Michaels, a fitness and life coach who has appeared on NBC’s The Biggest Loser, brings her tough-love style to the pages of her first offering. For those familiar with Loser, Michael’s no-excuses approach here may seem less intimidating than it does to those meeting her on television. She writes with an edge, warning readers that they cannot make excuses, they will work hard and they will suffer setbacks, but they will also change their lives for the better.

Dr. Atkins’ New Diet Revolution

Designed to catapult your body into a state of fat meltdown, Dr. Atkins’s diet has taken America by storm. It targets insulin, the hormone that regulates blood sugar levels. The bodies of most overeaters are continually in a state of hyperinsulinism; their bodies are so adept at releasing insulin to help convert excess carbohydrates to fat that there’s always too much of the hormone circulating through the body. This puts the body into a bind; it always wants to store fat. Even when people with hyperinsulinism try to lose weight–especially when they cut fat but increase carbohydrate consumption–their efforts will fail. This is why Dr. Atkins refers to insulin as “the fat-producing hormone.”

The Mediterranean Prescription

“The Mediterranean Prescription is the ideal weight loss plan–you lose weight and keep your heart healthy without even realizing it. Since you always feel like you are eating gourmet meals, you will be able to stick to it for life and keep the weight off permanently.”
–Lyssie Lakatos, RD, LD, CDN, CPT, and Tammy Lakatos Shames, RD, LD, CDN, CPT, The Nutrition Twins, authors of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever

HCG Weight Loss Cure Guide

The hCG Weight Loss Cure Guide is a guide to Dr. Simeon’s Pounds and Inches, which is the base hCG diet Protocol described in Kevin Trudeau’s newest book The Weight Loss Cure “They” Don’t Want you to Know About. Discovered and documented after decades of research by Dr. Simeons, the ‘original’ protocol promises a short term plan with long term results–a full copy of Simeons’ Pounds and Inches is included in the appendix. This guide is the complete ‘How To’ in laymen’s terms from start to happy ending. For most people, this can make the difference between reading about an extremely complicated and expensive diet protocol (as presented in Trudeau’s book) and executing an inexpensive, simple protocol detailed by the physician who developed it (Dr. Simeons’).

The South Beach Diet Cookbook

Great food that’s good for you–that’s the foundation of the South Beach Diet and the reason millions of people around the world have adopted it as their lifelong eating plan, shedding unwanted pounds in the process. Created by leading Miami cardiologist Arthur Agatston, M.D., the diet emphasizes good fats and good carbohydrates, the kind that stave off cravings for unhealthy sugary food and promote long-term weight loss. It’s not “diet” food–it’s satisfying, flavorful dishes that are good for your health and your waistline.

Master Your Metabolism

Does it feel as if you’re fighting your body to lose even one pound—or just to maintain your current weight? Respected health and wellness expert and bestselling author Jillian Michaels has been there, too. So she consulted top experts in the field of metabolism and discovered that she’d inadvertently been abusing her endocrine system for years. After “fixing” her own metabolism, she decided to share what she learned by devising this simple, 3-phase plan that engages all the weight-loss hormones (including the friendly HGH, testosterone, DHEA; and the not-so-friendly: insulin, cortisol, and excess estrogen).

The Carb Cycling Diet

Build muscle and lose fat with the real-life answer to no-carb/low-carb diets. Low-carb diets like Atkins and South Beach are notoriously difficult to maintain over time and have been deserted by millions of people. Health-conscious people all over America are ready for something better. Discover the secret that athletes and trainers have been using for years with a healthy carb cycling diet.

Health & Nutrition Books

The Gabriel Method

The pile of recent dieting books is growing faster than the average American’s waistline. From the well-known programs that deprive and restrict to ones that rely on juice alone, it seems that everybody has an answer to the growing problem of obesity.

The Food You Crave

Do you think that healthy food couldn’t possibly taste good? Does the idea of “eating healthy” conjure up images of roughage and steamed vegetables? Author Ellie Krieger, host of Food Network’s Healthy Appetite, will change all that. A registered dietitian, Ellie is also a lover and proponent of good, fresh food, simply but deliciously prepared.

Yoga Anatomy

See inside every yoga pose! With clear, expert instruction and full-color, detailed anatomical drawings, Yoga Anatomy depicts the most common asanas to provide a deeper understanding of the structures and principles underlying each movement and of yoga itself.

DietMinder Personal Food & Fitness Journal

The DietMinder is a deluxe food diary with plenty of room to record quantities and food counts (calories, fat, carbs, protein, etc.) of breakfast, lunch, dinner, and snacks. A special area for daily totals makes it easy to see at a glance how you are doing. Each “day” consists of two pages with space for exercise details, too.

YOU: The Owner’s Manual

Between your full-length mirror and high-school biology class, you probably think you know a lot about the human body. While it’s true that we live in an age when we’re as obsessed with our bodies as we are with celebrity hairstyles, the reality is that most of us know very little about what chugs, churns, and thumps throughout this miraculous, scientific, and artistic system of anatomy.


A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain, from the bestselling author and renowned psychiatrist John J. Ratey, MD.

Ride ‘Em Cowgirl!

Why is this today s best sex position guide? Instead of twisting you into impossible pretzel poses, Dr. Sadie illustrates hundreds of ways to shape your favorite sex positions into a more passionate orgasmic fit for the two of you. Comfortably! Even better, Dr. Sadie s fun, empowering hands-on coaching inspires intimate new explorations and sensational erotic touches.

She Comes First

“When it comes to pleasuring women and conversing in the language of love, cunnilingus should be every man’s native tongue,” writes clinical sexologist Ian Kerner, Ph.D. in She Comes First, a straightforward, intimate, and exuberant guide to cunnilingus.

BodyMinder Workout and Exercise Journal

The BODYMINDER is the ultimate physical fitness diary. With a focus on workouts, it can also be used to keep track of any and all other exercise.

Yoga as Medicine

Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal

Zero Limits

If it seems like you work hard but never get anywhere, maybe the problem is something within you. Maybe the limitations holding you back come from inside you, not from the outside world. Zero Limits presents a proven way to break through those self-imposed limitations to achieve more in life than you ever dreamed.


The first book written in English on the art of Sushi, Sushi provides the curious with a detailed summary of the origins of sushi, a description of the sushi bar, sushi etiquette, and a veritable encyclopedia of knowledge on sashimi, rice, nigirizushi, makizushi, and Kansai-style sushi.

Hana Sushi

Hana Sushi: Colorful & Fun Sushi for Parties by Boutique Sha

Diet Books

Naturally Thin

She stole the show in the runaway hit The Real Housewives of New York City, but Bethenny Frankel’s passion has always been enjoying healthful, natural foods and sharing that love: whether she was cooking for Hollywood A-listers, launching her successful company BethennyBakes, providing delicious recipes to Health, or working with leading lifestyle and food companies.

Making the Cut

The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You.

The South Beach Diet

The verdict is in: those simple carbs we’ve been living on are killing us. For good health, we’ve got to get our blood sugar under control and stop the incessant cravings. Or so says Dr. Arthur Agatston, author of The South Beach Diet. The first half of the book details the science behind the diet. Most of the explanations revolve around why things you thought were healthy—-orange juice, wheat toast, carrots—-are actually evil.


Dr. Hyman, an expert’s expert on healing, shares his secrets to harvesting your body’s potential for weight loss. Reading this compelling book is the next best thing to entering a cutting-edge health program.

The Body Fat Solution

The ultimate plan for permanent weight loss. The Body Fat Solution is Tom Venuto’s complete program to lose body fat, build muscle—and keep the weight off for good.

Body for Life

Bill Phillips had been publishing bodybuilding magazines and marketing nutritional supplements for years when he had a weird revelation at a trade show: many of the most loyal and enthusiastic readers he had were totally out of shape. From that uncomfortable realization came his popular Physique Transformation Contest (top prize that first year: Phillips’s own Lamborghini), now world famous, and this book.

Weight Watchers In 20 Minutes

Even if your lifestyle is crazy-busy, a great meal is only a short time away with this tasty collection of the newest Weight Watchers recipes. Youll find recipes that you can make in a snap in the microwave, a chapter of favorites that go from kitchen to table in a mere 15 minutes, fast dinners that you can prepare with just 5 ingredients, and more, illustrated throughout with beautiful color photos.

The Acid-Alkaline Food Guide

Over the last five years, there has been an explosion of bestselling acid/alkaline based diets. These have ranged from weight loss to diabetes management. While hundreds of thousands of people have gone on this diet that balances the pH level of your body, they have had to put up with the limited food guides contained in each book.

The South Beach Diet Taste of Summer Cookbook

What better way to enjoy the relaxed, healthy South Beach Diet lifestyle than with a cookbook that celebrates the best foods of summer from garden and market? The 150 all-new quick and healthy recipes in The South Beach Diet Taste of Summer Cookbook capture the casual, sunny essence of Florida’s popular South Beach–and other warm climates around the world.

The Thyroid Diet

Is an undiagnosed thyroid condition causing you to pack on the pounds? For more than 25 million Americans it may be, due to the metabolic slowdown of a malfunctioning thyroid gland. The Thyroid Diet will help many previously unsuccessful dieters get diagnosed and treated — and proper thyroid treatment might be all that#146;s needed to successfully lose weight.

Men’s Health Muscle Chow

Achieving your best body ever requires that two elements merge as one: solid training and good nutrition. This book provides the nutritional component of that muscle-bulding equation, offering the Men’s Health take on food for fitness. Men’s Health Muscle Chow gives you more than 150 simple recipes for delicious meals ranging from workout protein shakes to healthy dinners the whole family will enjoy.

Dr. Atkins’ New Diet Revolution

Designed to catapult your body into a state of fat meltdown, Dr. Atkins’s diet has taken America by storm. It targets insulin, the hormone that regulates blood sugar levels. The bodies of most overeaters are continually in a state of hyperinsulinism; their bodies are so adept at releasing insulin to help convert excess carbohydrates to fat that there’s always too much of the hormone circulating through the body.

The World’s Healthiest Foods

George Mateljan’s new book takes healthy eating to a whole new level. It presents a unique nutrient-rich approach to the “Healthiest Way of Eating” with 500 Mediterranean-style recipes, most of which take 7 minutes or less to prepare. This book answers the question about what to eat to keep healthy.

Sports Nutrition for Endurance Athletes

Endurance athletes regularly push their bodies to the limits with a strenuous training regimen that demands smart nutrition. In Sports Nutrition for Endurance Athletes, Ryan offers proven strategies for improved athletic performance with sport-specific guidelines for running, cycling, triathlon, swimming, adventure racing, and rowing. In-depth information is presented in an easy-to-read and accessible style, with individual chapters dedicated to each of these popular endurance sports.


Arimidex (anastrozole)

picture of arimidex diagram

Many anabolic steroids will convert, or aromatize, in the body into estrogen


Tetramethyl-5-(1H-1,2,4-triazol-1ylmethyl) 1,3-benzenediacetionitrile

Molecular Formula C17H19N5
Molecular Weight 293.37
CAS Registry Number 120511-73-1
Melting point
81-82 ºC

Although Arimidex does increase testosterone levels slightly in the body, it is more often used in conjunction with other steroids to lower estrogen in the body. Many anabolic steroids will convert, or aromatize, in the body into estrogen, which causes many of the unwanted side effects like bloating and acne. Arimidex is one of the best compounds to lower the aromatizing effect of steroids.

Arimidex® (generic name is anastrozole) is a newer drug developed for the treatment of advanced breast cancer in women. It is manufactured by Zenica Pharmaceuticals and was approved for use in the United States at the end of December 1995. Specifically, Arimidex is the first in a new class of third-generation selective oral aromatase inhibitors.. It acts by blocking the enzyme aromatase, subsequently blocking the production of estrogen. Since many forms of breast cancer cells are stimulated by estrogen, it is hoped that by reducing amounts of estrogen in the body the progression of such a disease can be halted. This is the basic premise behind Nolvadex, except this drug blocks the action and not production of estrogen. The effects of Arimidex can be quite dramatic to say the least. A daily dose of one tablet (1 mg) can produce estrogen suppression greater than 80 % in treated patients. With the powerful effect this drug has on hormone levels, it is only to be used (clinically) by post-menopausal women whose disease has progressed following treatment with Nolvadex (tamoxifen citrate). Side effects like hot flushes and hair thinning can be present, and would no doubt be much more severe in pre-menopausal patients.

For the steroid using male athlete, Arimidex shows great potential. Up to this point, drugs like Nolvadex and Proviron have been our weapons against excess estrogen. These drugs, especially in combination, do prove quite effective. But Arimidex appears able to do the job much more efficiently, and with less hassle. A single tablet daily (1 mg), the same dose use clinically, seems to be all one needs for an exceptional effect (some even report excellent results with only 0.25 mg daily). When used with strong, readily aromatizing androgens such as Dianabol or testosterone, gynecomastia and water retention can be effectively blocked. In combination with Propecia (finasteride), we have a great advance. With the one drug halting estrogen conversion and the other blocking 5-alpha reduction , related side effects can be effectively minimized. Here the strong androgen testosterone could theoretically provide incredible muscular growth, while at the same time being as tolerable as nandrolone. Additionally the quality of the muscle should be greater, the athlete appearing harder and much more defined without holding excess water.

There are some concerns with using an aromatase inhibitor such as this during prolonged steroid treatment however. While it will effectively reduce estrogenic side effects, it will also block the beneficial properties of estrogen from becoming apparent (namely its effect on cholesterol values). Studies have clearly shown that when an aromatase inhibitor is used in conjunction with a steroid such as testosterone, suppression of HDL (good) cholesterol becomes much more pronounced. Apparently estrogen plays a role in minimizing the negative impact of steroid use. Since the estrogen receptor antagonist Nolvadex is shown not to display an anti-estrogenic effect on cholesterol values, it is certainly the preferred from of estrogen maintenance for those concerned with cardiovascular health.

Arimidex has another principle drawback, namely the great price of this drug. Tablets can easily sell for $10 each, becoming quite costly with regular use. Clearly the price of an ancillary drug can be much greater than the steroids themselves, a situation destined not to be popular with recreational bodybuilders. Competitors on the other hand are likely to welcome this item. It can ward off the side effects of strong androgen therapy much better than Nolvadex and/or Proviron, making heavy cycles much more comfortable. As the number of countries manufacturing this drug increases, we may be able to look forward to a reduction in price. Privately compounded versions of “liquid Arimidex” have also been formulated “for research purposes” are also available. Generic tabs are also available and these two forms represent a very cost-effective alternative for buying the brand name drug.