Jolting Your Workout with Caffeine

Endurance athletes use caffeine to help increase energy and to keep them going longer.

Studies have shown that caffeine delays fatigue, slows the breakdown of muscle glycogen (so your body has more fuel to keep it going), enhances endurance, reduces muscle pain during exercise and may even lower your perceived exertion, so that your workouts feel more comfortable.

If you are a competitive athlete, you should bear in mind that caffeine is also a diuretic, which will affect your hydration levels and may mean more pesky trips to the washroom mid-competition.

And there is such a thing as too much of a good thing. Only 3-6 mg per kilogram of body weight is enough to enhance endurance. (A cup of coffee has anywhere from 60 mg to 120 mg). Taking too much caffeine could upset your stomach, induce trembling or shaking, cause increased anxiety, headaches and/or nausea and can prevent you from getting a good night's sleep. You should also avoid caffeine if you’re are pregnant or are on medication or supplements that contain other stimulants.

New Breakthrough May Mean Easier Weight Loss

Australian scientists believe they’ve discovered a way to help people lose weight without cutting calories, a discovery that could pave the way for fat-burning drugs.

Researchers at the Howard Florey Institute in Melbourne removed an enzyme in mice called Angiotensin Converting Enzyme (ACE). Once this enzyme was removed, the mice were able to burn more calories than mice that had not had the enzyme removed.

Mice without the enzyme were on average 20% lighter than normal mice and had 50% to 60% less body fat. They also appeared to have less chance of developing diabetes because they processed sugar faster than normal mice.

Drugs which impair the ACE already exist on the market to treat hyper-tension and this new breakthrough could mean that similar drugs could be tweaked for use in fat-burning.

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Send your questions regarding fitness, health, nutrition, etc. and we'll answer as many as we can.

All your questions will be answered by university-trained, certified personal trainers with over a decade in experience, so you can be assured that the answers are trust-worthy.

Get Fat to Get Thin

Not all fats are created equal. While it's true you should cut down your consumption of most fats, there are some fats that are essential to all diets.

Omega-3 fats, found in fish and fish oil, are essential nutrients that humans do not make enough of to satisfy our own metabolic needs. The absence of these fats in our system triggers our metabolism to shift into fat-storing mode.

A recent clinical trial concluded that women who were fed 2.8 grams of Omega 3 fats per day saw a greater reduction in weight, Body Mass Index and him circumference, compared to women who were given a placebo.

Omega-3 fats are also noted for their ability to enhance focus and are often used to help treat depression.

Not only will your body be healthier, but you'll be happier. Do I really need to keep going?

Fiber 101

If it isn't already, fiber should be a very important part of your diet. Not only does it help you with bowel movements (we're all adults here) but it helps you feel full and aids in healthy weight loss.

Fiber is an indigestible substance that comes from the walls of plant There are two types of fibers - soluble and insoluble.

Insoluble means that it does not dissolve in water. So, in your stomach, it is not digested, but rather acts as a dietary filler. It absorbs water and takes up space in your stomach, making you feel full, which in turn results to you wanting to eat less. Another benefit of insoluble fiber is that when this fiber absorbs fat molecules from your food, the fat molecules can't be metabolized and pass straight through your body rather than being stored as bodyfat.

Soluble fiber, which does dissolve in water, is also helpful in lowering caloric intake. It slows the speed at which you process carbohydrates, which regulates your blood sugar and also results in a prolonged feeling of being full. As an added bonus, soluble fiber lowers total cholesterol and LDL cholesterol (the bad stuff).

Most adults should get between 25 - 30 grams of fiber a day. More than this can result in the body being unable to absorb the vitamins and minerals you are eating because they, too, will attach themselves to the fiber and pass right through your body.

Examples of Insoluble Fiber
- vegetables such as green beans and dark green leafy vegetables
- fruit skins and root vegetable skins
- whole wheat products and wheat oat
- corn bran
- seeds and nuts

Examples of Soluble Fiber
- oat, oat bran
- nuts
- barley
- flax seed
- psyllium husks
- fruits such as apples and oranges
- vegetables such as carrots

Take fiber supplements or a fiber-filled snack a half-hour before your meal and you'll notice that you'll be eating less at the meal without feeling hungry.

And of course, there is no quick fix to weight loss and fiber is no different. Fiber should be included in your diet as an addition to a healthy nutrition and workout plan. Ok, my preaching is done!

Pain in the Neck!

Ever woke up with a kink in your neck? Who hasn't? Whether it was caused by hunching for hours at a time in front of the computer or by simply sleeping wrong, pains in the neck are, well, a pain in the neck!

Well, now, many of those pains can be a thing of the past. Most neck kinks are actual muscle pains, especially in the trapezius. According to a recent study published in Arthritis Care & Research, exercise can alleviate the chronic pain in your neck.

The study states that to relieve pain, you should improve the isometric strength of your neck by training of those muscles. So make sure you add weight training exercises that focus on your trapezius in your next upper body workout.

Your neck will definitely thank you!

Beware of Patio Season

Patio season is among us. Thank God!

But the good weather and the open patios probably means that most of us will have a beer or two to celebrate.

Well, if you're looking to lose weight, this extra indulgence will be a major roadblock in reaching your goals.

A pint of regular beer is 225 calories. Just one beer a day for 2 weeks is almost 1 pound of extra body fat.

Similarly, a glass of dry wine is 106 calories and a sweet wine is 226 calories.


Adding to the problem is that very few of us just have a beer or a glass of wine at a patio. The aperitif is usually accompanied by wings, nachos, fries or something equally bad for us. (Who has a beer with celery sticks).

I'm not saying give up alcohol, especially if you really enjoy it and love spending time with your friends at the patio. But you can always cut back. As with all things in life, moderation is the key.

And besides, what's better: that second beer, or the look of awe your friends will give you when you take of your winter sweater to reveal your new chiseled body?

Functionally Speaking

If you're looking to for a change from the weight room, functional training is the way to go.
Functional training exercises are meant to mimic activities you perform on a daily basis, so doing them helps you function better in everyday life.

This type of training also involves incorporating exercises that are multi-jointed, integrated, dynamic and non-supportive. Some examples include push ups on a stability ball, single leg hip squats and a split squat and row.

The exercises, especially when done on unstable surfaces, target the core muscles and increase functional capability, aerobic and anaerobic capacity, flexibility and efficiency, and also burn quite a few calories.

When incorporating this type of training into your routine, focus on form and be patient. Because weights are not used, you will have to monitor your improvements by calculating the number of reps you are able to do or the amount of time you're able to hold a pose.

Functional training will get you stronger and is a worthwhile addition to all workouts.

Weight Training - Focusing on Technique

Weight training is an integral part of any fitness regimen, but if done incorrectly, not only will you not get results, but you are also risking injury.

Many people learn weight-lifting techniques by watching others in the gym. Unfortunately, most people in gyms use improper form and technique. Standing hunched, using momentum to lift weights or straining your neck and back to lift a weight that's to heavy could cause long-term damage.

If you're just getting started, the best thing to do is hire a certified personal trainer, for at least one session, just so that they can teach you how to lift. Be honest with the trainer about your reasons behind the session and take time to write down all the tips and to draw diagrams for yourself so that you will remember what you are taught.

Some other tips:

- Warm Up - Cold muscles are more prone to injury so start each workout with at least 5-10 minutes of aerobic activity.

- Lift the proper amount of weight. You should start with a weight you can lift comfortably 12 times while maintaining good form and posture. As you get stronger, you can gradually increase the amount of weight and (if you need to) decrease the number of reps.

- Stand or sit with proper form. If you are standing, keep legs at shoulder-width and stand tall. Then, lift your shoulders up and rotate them back so that you have stabilized your core. You should maintain this stance through all your reps. If you find you are losing form, go to a lighter weight or do less reps. The same upper-body position should also be held for exercises where you are sitting.

- Breathe - You should be breathing as you lift the weight and breathing out while you lower the weight. If you hold your breath while you're lifting weights, you are at risk of elevating your blood pressure to dangerous levels.

- Do not rush your lifting or use momentum. Studies have shown that slow lifting actually works much better than quick lifting. Try taking 2 seconds to lift the weight and 4 seconds to lower it. Also, if you rush, you are more likely to use momentum, which means that you are not using the muscles you are concentrating on and this defeats the point of your workout.

- Listen to your body. If you feel pain, stop exercising. You can try that same exercise in a few days or with less weight but if you are still feeling pain, stop the exercise and consult with a physiotherapist.

- Rest - Once you have worked out a certain muscle group, you need to give it at least 48 hours of rest so the muscle fibers can grow. Avoid exercising the same muscles, including abs, two days in a row.

Banishing Belly Fat!

Ask someone to name a body part that they'd like to see toned down and chances are the answer will be the abs.

Having a six-pack is a dream for most adults, but it doesn't have to be.

There's no secret formula to losing the fat covering your ab muscles but the good news is that when a person loses weight, the first place they shed it from is the belly.

According to research done at the Mayo Clinic, 99% of people who lose weight will lose it in the abdominal region before anywhere else, and will lose proportionately more weight from the upper body.

This is because visceral fat, the deep fat covering your abdominal muscles, is more metabolically active and easier to lose than subcutaneous fat which lies under your skin.

So how do you begin losing that fat? Well, most trainers and fitness competitors agree that getting a flat stomach is at least 80% diet. Eating clean is almost a prerequisite for a six-pack.
According to a recent study in the American Journal of Clinical Nutrition, whole grains can help you lose belly fat.

Study participants who ate whole grains in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish or poultry) lost more weight from the abdominal region than another group who ate the same diet but replace whole grains with refined ones.

This is because eating whole grains changes the glucose and insulin response and makes it easier to mobilize fat stores.

What about all those crunches you've been doing? Well, while crunches won't flatten your belly, they will strengthen your abdominal muscles which will make them look tighter and thinner.

Having said that, you won't be able to see the muscles if they are covered in fat. So eat a proper diet and do regular bouts of cardio and weight training to drop fat. If you can keep your program regular, you may reach that six-pack goal sooner than you ever thought!

Best Time For a Work Out?

There is an ongoing debate about the best time of the day to work out. Although there is no absolute right answer because so much of it is based on personal preferences, there are things to consider when planning your next work out.

Scientifically speaking, people tend to work out harder when their body temperature is at it's peak, and this occurs in the early evening in most cases. The evening is also better for weight training for most people because that is when the body has the most testosterone. Testosterone utilizes proteins to build muscle.

If you are training for a competitive event, you should train at the time of the day your competition will take place. So if the competition will begin at 9 a.m., you should do most of our training around that time so your body gets used to working hard during that time.

Speaking of getting your body accustomed to time, you should also pay attention to your body clock. Some people are naturally morning people, while others like to stay up late. If you hate getting up early, chances are making yourself get up to work out is going to make you miserable and your workout will suffer. That being said, you can teach yourself to get up earlier and eventually, when your body has formed the habit of getting up earlier, it will no longer be as difficult.

Having said that, my favourite time to plan a work out is first thing in the morning, before the unexpected demands of daily life pile up and you find you're too busy for a work out during lunch or after work. Scheduling your workout in the morning means that there will be no excuses for missing it and working out is always more productive than not working out at all.

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Stuck in a Rut

If you weight train on a regular basis, the time will come when your routine will no longer yield results. Your muscles will just become accustomed to your routine and stop growing.

Assuming that you have realistic expectations for yourself, your muscles should continue to grow if you train properly. Just remember that researchers have concluded that the human body cannot make more than 1 pound of muscle per week, no matter how hard you train.

If your expectations are in check and you are still not seeing the results you want, there are ways to get out of your rut.

First, change your work out. Change the exercises you do for each muscle group. Different exercises target the muscles differently and even slight changes will help get you back on track. Alternatively, you can lift heavier with fewer repetitions or lift lighter with more repetitions. You can also change rest periods or range of motion.

Finally if you are a beginner to weight training and have been doing full body or even two-day splits, you might want to ramp up your program and go to a three or four day split, which is more taxing for your muscles.

Other important factors to consider are nutrition and recovery. Make sure you are feeding your body the proper amount of protein after your workout. Your muscles need protein to replenish and grow. Lifting weights and then denying your muscles of the protein they need defeats the whole purpose of weight training. Although there is no precise amount of protein that you will need, most experts agree that if you work out, you need approximately 1.2-1.8 grams of protein per kilogram of body weight (or 0.6-0.8 grams of protein per pound of body weight).

Finally, your muscles need at least 48 hours to recovery time. Muscles don’t grow during a workout. They grow during rest. So if you’re not allowing the adequate time for them to grow, they simply won’t and your intense workout will have gone to waste.

Blueprint for Success

I love reading success stories. They're so motivational! But I don't know why I read so many of them. They're pretty much all variations of the same story.

Person comes to a realization that they are not happy with their health and or fitness level.
Then, that person makes a real commitment to make a change in their lifestyle.

Finally, the person makes a concrete plan of action, because that old cliche "If you fail to plan, plan to fail" really does make a lot of sense.

Trust me, it's that easy, and if you read any success stories online, you'll find those three steps guaranteed!

Dust Off Your Treadmill

Treadmills can be one of the most useful machines you can use to help you lose fat and gain endurance.

Unfortunately though too many people "under-use" treadmills and when they don't see any results at the end of their work outs, they give up on the machines and begin using them as a clothes hanger.

If you want to get the best out of your treadmill, whether at home or at the gym, follow these guidelines:

1. Try listening to upbeat music or watching music videos while on the treadmill instead of watching the news. Upbeat music will motivate you to work harder.

2. Try the interval routine. Interval training, whether on a treadmill or with any other type of cardio, is the best way to incinerate calories.

3. Use the incline. When running, put the incline to #2 at the very least. #2 mimics outdoor conditions, so if you want to give yourself an even harder workout, try the higher inclines. Walking at the #10 incline will work your glutes. Just remember not to lean.

4. Don't lean and don't hold on to the handles. You'll burn more calories if you're not holding on, even if you're going at a lower speed.

5. Challenge yourself. Rather than just running for 30 minutes, measure the miles you've run and then challenge yourself to do better each time.

6. Vary your routine. As with everything in life, if you get bored, you're going to stop what you're doing. Try different programs on the treadmill or give yourself different goals to accomplish so you're not bored!

10,000 steps away from fitness

U.S. health professionals, in their quest to make fitness and health easier to understand, have adopted a 10,000-steps-a-day guideline for people looking to get fit.

This guideline is adapted from a long-held Japanese belief. Although this seems like a one-size-fits-all program, the elderly are encouraged to walk less, while young people are encouraged to walk more. Typically, 10,000 steps is about a half hour of walking plus your regular activity.

Considering North Americans' obsession with numbers, this is a great way to add exercise to your daily routine.

Buy yourself a pedometer and go. Think this is too simple to work? Well, a Standford University study found that those who adopted the 10,000-step goal increased the number of steps they took by 27%.

Rethinking artificial sweeteners

A new study by the Journal of Behavioral Neuroscience has conclusively show that using artificial sweeteners not only does not prevent weight gain, but may actually help you gain weight.

Researchers fed one group of rats yogurt sweetened with sugar and another group of rats yogurt sweetened with saccharin. The total amount of food eaten dramatically increased in the artificial sweetener group. After 14 days, the saccharin rats gained weight, had increased body fat and a slowed metabolism.

The researchers believe that artificial sweetener increases your appetite. Yikes! They say any sweet taste will signal your body that calories are on the way and trigger hormonal and metabolic responses (i.e. hunger). When you consume non-nutritive or non-caloric sweeteners, like aspartame or saccharin, you are tricking your body and you will feel hungrier and eat more.

Being on a low-carb diet, I find this study pretty disturbing. I guess I'll have to re-think how to get my sweet fix.

Good Advice to Throw Out the Window

This blog contains lots of useful information and suggestions that, when followed, will improve your health. And for the most part, everything is practical. I always think "would I do that" before writing about something. There is, however, some advice out there that is impractical.

Here is some weight loss wisdom that may be worth rethinking:

- Drinking 8 glasses of water - When I do this I literally have to go to the bathroom every five minutes. It is the most annoying thing in the world. (Well, one of the most annoying)

- Don't eat after 7 p.m. - Yeah right! I don't even get home from work / the gym before 8. Unfortunately this is never gonna happen. Having said that, I eat every few hours anyway so my dinner (late as it is) isn't usually too big. Then I have another healthy snack just before bed so that my metabolism can keep moving.

- Eat only slow-cooked oatmeal. - If I had more than 5 minutes each morning for breakfast, I would use it to sleep. If you're like me and rely on instant oatmeal, try to use the unflavoured kind and add your own berries and some sweetener instead of the sugar-filled "flavoured packets" of oatmeal available in stores.

- Don't weigh yourself. - I can't help this. I weigh myself almost daily when I'm trying to lose weight. My scale also has a body-fat calculator and I use this scale more as motivation. If the numbers go down (including the body fat) then I know I'm headed in the right direction. If they're not, then I need to kick it up a notch.

Resolution Update

3 months have passed since most of us made our New Year's Resolution to get or stay in shape. It's time to step back and make sure we're still on track!

How's the workout regimen going? It takes at least 21 days of repeating an action before it becomes a habit. So if you've been hitting the gym regularly, you should be doing great right now. But if you're finding yourself going irregularly, force yourself to make a 21-day commitment to working out. Trust me, it will get easier after that.

Also, don't make too many changes at once. You may overwhelm yourself. If you're working on improving your training, don't worry too much about micro-managing your diet until your training is taken care of. So, maybe this week you concentrate just on getting some cardio in, next week you can fine tune your leg workout (in addition to your now in-tune cardio) and he week after that, focus on something else.

When you are ready to work on your eating regimen, remember moderation. If you are too hard on yourself or give yourself a diet that is overly strict, you will not stick to it. Also, no matter how moderate your eating changes are, leave room for lapses. There are going to be parties where you are going to want to drink and eat a piece of cake. As long as those parties don't happen every day, you should not be hard on yourself. Leave room in your life for, well, life.

These small changes may mean it will take longer for you to reach your goals, but you will reach them more happily and you are more likely to stick to a healthy lifestyle even after your goals are reached.