Twinlab Fuel, Muscle, Endurance, Recovery, Sexual Health, Weight Management
Having a weight management strategy benefits pretty much everyone-whether your goal is to maintain your weight or get better muscle definition. Make a plan and remember it's always a good idea to speak with your doctor about your weight goals and before making any significant changes in your diet or exercise routine. Here are some tips that may help you get a plan together.
We know the basics-to manage your weight you need to burn more calories than you're taking in and if you're eating more than you're burning you'll gain weight. The secret to making the jump from knowing how to change your weight to actually getting results is to make a commitment to a lifestyle that supports your goals. It may sound like a full time job, and there's no doubt that when you're starting out with a new plan, it takes a while to find what works for you.
When you're figuring out your strategy you should always keep a few questions in mind:
- will your diet include plenty of fruits, vegetables, grains, lean protein and foods from the other major food groups?
- whatever the idea behind the diet, does it feature foods that you can afford and can find easily?
- will you be eating foods that you like and will commit to eating for the long term, not just a set amount of time?
- do you have the time to prepare these foods?
- will you get enough nutrients and calories on this plan?
That takes care of the food, but you also have to be balancing your diet with exercise. If you have a personal trainer, ask what kinds of exercises are right for your body and your goals. Always speak with an expert before trying new techniques so as to avoid injuries.
Remember, though, that research shows whatever kind of exercising you're doing, it should be done regularly.
Little things mean a lot—whether you're trying to sculpt and tone or improve your health, making small changes in your day can help you drop a few pounds with very little extra effort. Take a look at the tips below for some ideas.
1. Cut out the empty calories. Find some empty calories in your daily routine that you can eliminate. For example, if you cut out one can of cola a day, you'll knock off about 136 calories per day.
2. Drink water. It may help you eat less and burn more calories. Drinking a glass or two of water before a meal will fill you up and can help you eat less. And researchers are now reporting that water consumption may increase the rate at which people burn calories.
3. Lighten up your omelet. It's an easy way to cut out over 100 calories a serving. By using ½ cup of egg whites in your omelets instead of ½ cup of whole eggs, you can cut out 120 calories.
4. Team up. People who exercise together are more likely to stay motivated. Find a friend and put together a realistic exercise plan, even if it's just a 20 minute walk during your lunch time.
5. Slim down your poultry. Thinking of using chicken thighs? Think again. By switching to white meat and removing the skin, you take an eight ounce serving from 560 calories to 375 calories and cut out 24 grams of fat.
6. Get your Z's. Sleep deprivation may be packing pounds onto your waistline. Research shows that a lack of sleep may make weight loss and weight control more of a challenge because it alters metabolism by increasing the production of cortisol (a stress hormone). Also, you're more likely to eat more if you're feeling fatigued.
7. Only have 15 minutes? You don't have to commit hours a day to make a difference. Add a brisk 15 minute walk to your day and burn extra calories. If you want to challenge yourself and pick up the pace - switch to a 15 minute run and burn even more calories.
8. Get portions under control. Cut your poultry or meat portion from eight ounces to five ounces just once a day and you'll eliminate around 138 calories.
9. Eat several small meals a day. Frequent, small meals will actually increase your metabolism. Eating small meals every few hours during the day can help keep your metabolism revved up and that means you'll burn more calories overall.
10. Choose whole grain products. This is an easy way to reduce your caloric intake significantly. A small muffin made with white flour contains about 259 calories. If you were to replace it with an oat bran muffin of the same size, you'd cut out about 81 calories.
Water is one of the most important components of the human body. Making up almost 2/3 of the body, water assists nearly every part of the body in functioning efficiently. Just to give you an idea of how important water is to our health, consider this: our blood is made up of 92% water, and our brains and muscles are each made up of 75% water. Water plays a critical role in regulating body temperature, cushioning and protecting joints and vital organs, delivering nutrients and oxygen to all the cells in the body, and removing waste from the body.
For athletes and individuals who exercise regularly, staying sufficiently hydrated is also critical to exercise performance. The body can lose more than a quart of water in one hour of exercise, and if there is not enough water for the body to cool down through perspiration, dehydration occurs. Exercising while in a dehydrated state can result in exhaustion, muscle fatigue, loss of coordination, heat exhaustion, and in more extreme cases, heat stroke.
The Food and Nutrition Board recommends that women consume 91 ounces of water daily, and that men consume 125 ounces daily, with approximately 80% of your daily intake coming from beverages, and 20% through food.1 People who exercise regularly need even more, especially if they are working out in warm to hot weather. Women typically do not require as much hydration as men due to smaller body size, slower perspiration rates and electrolyte loss, and lower metabolic rates during exercise.
However, the rate at which individuals sweat and dehydrate varies depending on length and intensity of exercise, altitude, and temperature. There are two simple methods that will help you determine your individual hydration needs. First, monitor your urine. You should have a large amount, and urine should be pale (unless you are taking vitamins or other supplements, which can darken the color of urine for several hours). Dark, concentrated urine generally means you are dehydrated. Second, weigh yourself before and after exercise. Drink 16 to 24 ounces of water for every pound lost after a workout.
To ensure that you are properly hydrated for your workout, be sure to consume an adequate amount of fluids 24 hours before you exercise. You should also prehydrate with 17 to 20 ounces of water at least two hours before exercising, and drink 7 to 10 ounces of fluids every 10 to 20 minutes during your workout. And as stated, after completing a workout, consume 16 to 24 ounces of water for every pound of weight lost to help your body recover and rehydrate for your next workout.2
Though water is generally the best fluid replenisher for most individuals, if you are engaging in high-intensity exercise for longer than 45-60 minutes, sports drinks containing sodium can help to replace electrolytes lost during your workout faster than water. Individuals who sweat profusely during a workout or who have a high amount of sodium in their sweat (evidenced by salt stains or rings on your workout clothes) may also want to opt for sports drinks, and monitor their diet to make sure they consume enough sodium.
1. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf
2. Casa DJ, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Athl Train 2000;35(2):212-24.
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With so many products to choose from in the Sports Nutrition category it can be overwhelming for consumers to determine what to purchase. Always remember the single most important supplement you can take is a high quality multi vitamin. I like to think of multi vitamins as the body’s nutritional insurance policy.
Consider this: the human body is literally a big chemistry set. Although most athletes understand the important role carbohydrates, fats and protein play in our diets, many fail to realize our food choices may lack the quality vitamins and minerals needed to support our metabolism at its highest level.*
For example: Vitamin B1 (Thiamin) is primarily responsible for carbohydrate metabolism along with the function of the nervous system.* Vitamin B2 (Riboflavin) is an important agent in the repair of all cells following rigorous training or competition!* Vitamin B6 (Pyridoxine) is crucial in the metabolism of sugar, fat and protein.* Vitamin B15 (Pangamate or Pangamic Acid) is known for its ability to increase blood and oxygen supplies to tissue.* Magnesium is a mineral essential to muscle contraction.* The lack of this key mineral can result in fatigue, spasms, muscle twitching and muscle weakness (A condition any athlete wants to avoid!).1 These are just a few examples of the role vital nutrients play in the performance of strength and endurance athletes.
Athletes (including active individuals) burn through these micro nutrients at a much faster pace than average people, and that will ultimately play a critical roll in your overall performance.*
If you want to be a successful athlete or simply perform at your peak level, you need to provide your body with everything it needs. Multi vitamins deliver micro nutrients at the cellular level to help maintain a healthy metabolism!* They are involved in thousands of metabolic functions throughout our day from building muscle tissue, to breaking down sugars and fats for energy consumption.*
Up for a nutrition Challenge? Click here.
1. Davis, Paul O. Ph.D & Hatfield, Frederick C. Ph.D. Fitness The Complete Guide. International Sports Sciences Association, Santa Barbara, CA, 2000.
What separates the average Joe six-pack (muscle, not beer) from professional body builders? Other than genetics, and lifting heavier weights, it is probably not your workout. The differences lie in the fine details; really warming up before a workout, weighing food, counting calories, planning meals and understanding muscle nutrition.
While there are many minerals that are important for muscle growth and metabolism, perhaps the most important is magnesium.* Magnesium is an electrolyte that is critical to cellular energy, vitality and membrane integrity.* Magnesium is also a cofactor in more than 300 biochemical reactions. There is a strong link between magnesium levels and the stress hormones cortisol.1
So what does magnesium do for muscles?
Magnesium plays a critical role in anaerobic and aerobic energy production. Specifically, the synthesis of adenosine triphosphate (ATP) relies on magnesium dependant enzymes (ATPases). ATP is the ‘energy currency’ of the body and fuels all muscle contractions. Extra magnesium can improve athletic performance if you are below optimal levels. 2,3,4
There are studies carried out on resistant trained and physically active people that would argue against the need to supplement magnesium5,6. However, these studies assume no deficiency in serum magnesium levels. Even when the quality of food is high and the diet is balanced, athletes often struggle to meet magnesium needs so supplementing to RDI levels (400 mg) is advisable.
Sources of magnesium include halibut, whole grains, cereals, green leafy vegetables, nuts and supplements.
1. Br J Nutr 100(5):1038-45 (2008)
2. J Nutr 132:930-935 (2002)
3. Endocrinol Metab Clin N Am 22:377-395 (1993)
4. Med Exerc Nutr Health 4:230-233 (1995)
5. Med Sci Sports Exerc 33: 493-498 (2001)
6. J Int Soc Sports Nutr 1:12-20 (2004)
By Thane Slagowski, Vice President, Product Development & Quality for Twinlab.
I am a great believer in the power of exercise to help you sleep better; the better you sleep the more energy you will have for exercise.
You can learn a lot about energy and sleep by observing nature. I have a hyperactive puppy (a French bulldog named Yoda) who loves to chew on socks and is often caught stealing flip flops. To protect my family’s shoes and socks from doggy slobber, we take him on a walk each day. After the walk, Yoda is mellow and goes out like a light. In parallel, I doubt construction workers have a hard time falling asleep. Why not apply this same principle to your sleep and exercise routines?
Sleep can be the perfect supplement to your exercise routine. Research shows that the release of growth hormones peaks during deep sleep, while at the same time blood flow to muscles increases and your metabolic rate slows. All this is the perfect formula for the repair and growth of muscle tissue. 1
From personal experience, you’ve probably seen many of the other benefits of a good sleep routine, including mood stabilization and increased learning and memory functions. Leptin, an appetite-regulating hormone, is also directly influenced by your sleep routine. You may have a bigger appetite if you don’t get enough sleep, because leptin levels drop and increase appetite.2
Suffer from insomnia? Studies indicate that exercise—especially morning exercise—will help you sleep better.3 An hour of stretching and walking daily can help relieve many sleep problems that often stem from the stresses of regular life.
Exercise at least four hours a week and remember that any exercise is better than none, regardless of the time of day. You should note, though, that exercising right before heading to bed can lead to difficulty sleeping. It is recommended that you exercise at least three hours before going to bed, to give your body enough time to cool off. A lowered body temperature is needed for sleep onset. In order to support vigorous exercise, a positive energy balance from sleep is critical.4
So remember, to help your mind and body regenerate, reduce stress, be more alert and reach your fitness goals, get at least six to seven hours of sleep each night.
1. McManus, Mark. “How to Sleep Your Way to Big Muscles.” Retrieved December 10, 2008, from http://www.musclehack.com/how-to-sleep-your-way-to-big-muscles/
2. Plotnick, Rachel. “Diet, Exercise, Sleep! The Path to a Healthier Lifestyle.” National Sleep Association. Retrieved December 10, 2008, from http://sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep
3. American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved December 4, 2008, from http://www.sciencedaily.com/releases/2008/06/080611071129.htm