Jump Start Your New Year's Resolution

Everybody has one.  Mine? Do more yoga or at least improve my range of motion (ROM) in areas where I am tight.  What's yours? Lose weight?  Exercise more?  Eat more fruits and vegetables?  Stop smoking? Spend more time with friends and family?  Make more money?  

The New Year is exciting for many because it allows for a "fresh start."  It gives us an opportunity to leave all that happened in the past year and look forward to the New Year.  If your resolution is to improve your health and wellness, then you are not alone.  The Washington Post reported in 2007 that gym memberships increase by nearly 40% in January.  Gyms are straight packed in early January.  The wait to use a treadmill or elliptical is longer than an urgent care during flu season.  You got to love these new "gymers."  And you can totally tell who they are.  They stair at the treadmill trying to figure out how it works; they are rocking new outfits, fresh kicks, and sometimes headbands; or they are asking you what the heck to do.  The Post reported that only about 40 percent of the originally surge remains active.  This is good news for "regulars" because now there are no more waits to use your favorite pieces of equipment.  

Next, are the "dieters."  You may hear your co-worker say, "Nope, can't eat that.  I am on a diet." or "Sorry man, I am trying to cut back.  I'm on a diet."  Foods that were eaten with frequency now become forbidden, and what makes it worse is "dieters" make you feel guilty or give your grief if you are eating one of their forbidden foods. "Dude, c'mon, I can't believe you are eating that!! Do you know how much fat is in that thing?"  Guess what, "dieters" fail worse than "gymers."  

So why do "gymers" and "dieters" fail?  Well, there are a number of reasons why people fail to reach their diet and exercise New Year's Resolutions.  Here's my list:

1) A lack luster plan - If you haven't been to the gym before or it has been awhile, then what the heck are you going to do?  Without a plan, working out can be frustrating, boring, and at the end of it all, you give up because you feel it was too difficult or you feel no one would help you!!  I am telling you, you need a plan of attack.  How, When, Where, and Why.

2) Lack of Short Term Goals - Often, people have this HUGE weight loss goal or to exercise 6 days a week, but in reality, what helps reach that ultimate goal is creating small, reachable short term goals and setting up checklists on how you are going to reach these goals.  Be realistic with yourself.

3) Track or log what you do - If you go to the gym or go on a diet, how can you improve or see what has resulted in your weight loss.  Bring a pencil, a pen, and a notebook and write down what you do.  Are you really going to remember how many sit-ups you did a month ago?  If you only did 2 you will, but seriously, think about it.    Now, the hardest thing in my mind is tracking calories, but Fuel Factor has a simple, effective, easy-to-use method for doing this.  Keep reading and you will find out how.

4) Lack of support - Unless you are very self-motivated, then it will be difficult for you to achieve your goals.  Find a co-worker or friend who has the same goals as you do and become each others support group.  You are more likely to succeed if you have someone pushing you or motivating you from the outside.  Express to those closest to you that you have these goals.  Ask them for their help.  Most of the time, they will be willing to help you. 

5) Excuses - plain and simple, if something is important to you, you will find time to do it.  Many people know they have to do something, but they never do it.  You have to be ready to change.  My old baseball coach used to say, "Fellas do you know what discipline is?  It's knowing what to do and doing it."  You will miss a day; you will at times not follow your diet plan.  Know that the rest of the world does not have your weight loss goals or exercise goals in mind.  People will try to pull you away from meeting your goals, especially if they see that you are actually doing it.

6) Do Not Restrict Foods - Main reason why diets do not work is because they drastically change the way you eat.   Would I take a shower in ice-cold water?  No, because how enjoyable is that?  You must learn to make lifestyle changes.

7) Have FUN - if you dread going to the gym, if you dread eating tofu, then find something you like to do or eat.  

I want people to become healthier and to feel better.  I do not want you to fail!!!  

Ok so, how can Fuel Factor help?  

1) Check out our website - www.nevergoempty.com

2) Click on Nutrition

3) View the Fueled to Perform Online Nutrition Services

4) Watch the demo's

5) Sign up for your Free Trial Until Jan 5th

6) Email customerservice@nevergoempty.com to set up your free tutoring session

7) Work with a registered dietitian and an exercise specialist

8) Learn how to make lifestyle changes, not restrictions

9) Join our support group - it's coming soon

My Coach Told Me, "The More Protein the Better."

"If you want to get bigger, eat more protein."  This is an all too common statement instructed to anyone trying to pack on lean muscle mass and gain weight.   If you think I am wrong, ask any parent, young athlete, coach, or "gym rat" the best way to put on muscle and weight, and I guarantee a majority of people will simply say, "Dude, eat more protein & cut the carbohydrates."  This message is blasted everywhere.  It's is obviously a successful marketing tool, since liquid protein drinks and whey protein are top sellers to athletes and those trying to gain more muscle.  I will not deny that I have a 3-lb tub of GNC whey protein in my cupboard, and have used whey protein since high school. But honestly, I'm not using 4 scoops of whey protein daily anymore.  My pre & post drink of choice is either 8- 16 oz of 1% Horizon Organic chocolate milk, Ensure Plus, or Full Circle Chocolate Soy Milk.  (If anyone reading this knows anything about soy based products, then they are saying, "Dude, soy milk is an incomplete protein, so you are not maximizing potential muscle protein synthesis!!"). 

Ok, let's get to the point of all of this, which is helping athletes stimulate muscle protein synthesis, or simply, packing on muscle.  Shortly, Fuel Factor will be posting a brief online education presentation on the Fuel Factor Protein.  So, most of the information presented here, will be reiterated in more detail in the presentation.  

There are two "natural" ways to stimulate muscle growth (hypertrophy): 1) Resistance Exercise/Strength Training and 2) Eating, specifically protein from solid or liquid sources.  In combination, they provide a superior muscle building response than just eating or strength training alone

Briefly, here are the key points to using protein and strength training to gain muscle. 

In a young, healthy individual (free of disease), muscle mass levels remain constant.  It remains constant because eating  (fed-state) stimulates muscle protein synthesis (MPS), an anabolic (growth) response, that is equal to the muscle protein degradation (MPD), a catabolic (breakdown) response, caused by the body's response to a fasted state (when you do not eat).  That is why it is important to not skip meals because if you are skipping meals your body is "losing" muscle. Perhaps this isn't the best image, but this is all I could think of at the moment - Picture a roller-coaster as it goes up and down hills.  When you eat, your body builds (the roller coaster is building up potential energy for the downhill drop).  When you go a few hours without eating, your body stops MPS, and  breaks down (MPD) muscle and other reserves or stores to provide fuel to keep your body going (the roller coaster goes down the hill fast).  As long as an person continues to eat meals on a regular basis, then the body remains in an equilibrium or a steady state.  In scientific terms this is called homeostasis.  Regarding muscle, the scientific term often used is net protein balance.  

Eating or drinking protein is the main stimulator responsible for MPS (growth).  This is why  many have adapted the "eat more protein rule."  What has yet to be determined is the exact amount of protein needed to optimize, and that's the key word, optimize MPS.  And believe it or not, nutrition scientists have discovered that 15 grams of protein stimulates MPS to optimal levels.  Meaning, if you are consuming 40 grams of protein at one time, then the other 25 grams of protein are not being used by your muscles to stimulate.  And that is the main point for athletes to recognize.  And eating high amounts of protein forces your kidney's to work overtime (harder), which may cause unwanted minor and major medical complications.  In general, the contribution of protein to the diet is recommended to be about 15%.  You will see diets for certain types of athletes have higher percent contributions of protein, but that is because they ("power") athletes, have different needs than an endurance athlete.  Plus, if you are trying to gain more weight, then you do need to eat more calories, and as a result you often eat more grams of protein.  Did that make sense?

Other main points to recognize is the type of protein you eat or drink, and when you eat or drink it, matters.  For instance, there is burning question still under debate whether or not eating protein before, eating protein after, or eating protein before and after, stimulates muscle growth.  I have read more articles that have suggested eating protein within an hour after strength training will produce the best response.  There is also recent evidence suggesting that different types of protein have different responses.  For instance, whey protein produces a faster digestion response than casein protein.  Also, it is well known that different amino acids, which make up protein, have different roles in the body.  There are essential amino acids, which you need form your diet, and there are non-essential amino acids, which the body can produce.  Essential amino acids are need to stimulate muscle protein synthesis.  What makes this more confusing, is within the essential amino acids, there are branched-chain amino acids (BCAAs).  Recently, the BCAA Leucine has been shown to be the initiator of MPS and the debate is whether or not supplementing or eating foods high in Leucine stimulates MPS better than anything else.  So, what is this guy trying to say?

Remember, early, you read that protein in combination with strength training, stimulates MPS (growth) more than just eating or strength training alone.  So, what many young athletes and coaches fail to recognize is the absolute necessity for protein ingestion immediately following a strength training session is needed to maximize MPS.  40 grams of protein is not needed to do this.  A glass of milk (8 oz of milk has 8 grams of protein) contains both whey, casein, and all of the essential amino acids needed to build muscle.  And a glass of milk is cheaper than a $3.69 bottle of muscle milk  (26 or 27 g of protein) and also contains carbohydrates, which may stimulate a small amount of muscle growth through an insulin-mediated response (completely different topic).   

So, what you should do immediately after every strength training workout to maximize your body's muscle building capabilities is consume an easily digestible source of protein such as 1 -2 servings of yogurt or milk,  a small scoop of whey protein with water or milk, or a premade recovery shake with about 10-20 grams of protein. 

For More information on this topic:

1) Watch the Fuel Factor Protein Presentation (coming shortly at www.nevergoempty.com)

2) Visit Gatorade Sport Science Institute @ http://www.gssiweb.com/Podcast2.aspx to listen to their experts on science of protein and exercise podcasts to learn more

A lesson learned....the hard way

This past weekend, I made my yearly trip to State College, Pennsylvania to catch a Penn State football game with my brother.  The 6 hour trip (only 3 hrs for my brother, so i make him drive us to the game) to PA isn't all that bad, especially when you are thinking about how much fun the game is going to be.  

If you are a college football fan, then watching a game at Beaver Stadium is a must.  Make sure you wear something navy or white, otherwise you will stick out worse than a Red Sox's fan at Yankee stadium.   

Penn state has been in the news a lot lately, but not because they are ranked in the top five this year.  Well, at least not yet.  Recently, Penn State's off-field problems were highlight by ESPN on June 25, 2008.  There have been numerous player citations since 2002, according to this report.  What made matters worse, was right before this past weekend's game, PSU had to suspend three key players for off-field violations.  Adam Rittenberg's espn.com article quoted Joe Pa's response to the recent situation, which I think applies to any athlete, in any sport, who represents any school.  "My feeling on all of this is they have a responsibility to the program, they have a responsibility to themselves, to their family."  "They have a responsibility to their teammates."  

How does this fit into a younger athlete's life?  Well, each year NC public high school athletes must sign their school's form, which includes the NCHSAA Regulations Student Athlete Pledge. This pledge states, "I know the behavior expectations of my school, my conference, and the NCHSAA, and hereby accept the responsibility and privilege of representing this school and community as a student athlete."  As an athlete, you do have "extra" responsibilities to the school and team you represent.  Every time an athlete does something wrong, or a program violates regulations, the media is quick to cover the story.  The fans are quick to judge, and others are labeling your program as dirty, uncontrolled, and poorly coached.  

Coach Gaine's quote from the movie Friday Night Lights (2004), is one of my favorite quotes in relation to sports.  "Being perfect is not about that scoreboard out there.  It's not about winning.  It's about you and your relationship with yourself, your family and your friends. Being perfect is about being able to look your friends in the eye and know that you didn't let them down because you told them the truth.  And that truth is you did everything you could. There wasn't one more thing you could've done.  " - Coach Gaines

The question to you is, are you doing everything to not let your teammates down?

Heat and Hydration - A high school football game

I am watching Cathedral vs. #22 Carmel  a high school football game on ESPN.  First off ESPN is showing high school football.  Carmel is the 2007 Indiana state high school football champions.  How cool is that if you are on either one of those high school teams.   ESPN plans to show 20 High School games.   Second, I am so psyched for football to start, that I am watching a high school game.   Heck, if pee wee football was on, there's a good chance that I would be watching it.  

Let me set the scenario for the televised game.  First game of the season.  Its 100 degrees plus on the field in Carmel, Indiana and nearing the end 3rd quarter.  I have been watching the game for less then 5 minutes, and the announcers have said, "he's now bothered by cramps now," at least 12 times.  Other quotes I have heard are "these early games, its hot, it almost doesn't matter how much you hydrate.  The cramps are effecting everyone." "Man those things hurt." "It's got to effect the playing calling.  It takes the running game away."  "These guys are having trouble moving."   They keep going on and on about cramps.  The game is definitely being effected by the hydration status of the athletes on the field.  The star quarterback is out with cramps (he's committed to Kentucky), the star fullback has been out since the second quarter, guys are holding their legs and hamstrings every time they get tackled.  This is a prime example of the importance of hydration and its importance to on field performance. 

Watching this game just reiterates the importance of hydration as a Fuel Factor.  Dehydration leads to declines in performance and also increases the risk for such things as cramps (which are obvious in this game), muscle strains, and more serious issues related to heat illness and exhaustion.  To prevent the cramps the trainers are giving all the kids sports drinks as well as additional electrolytes to help prevent or subdue additional cramping.  I am sure that trainers and coaches discussed the possibility of the heat causing cramps and dehydration, but how many of those players actually took a preventative approach.

If you want to keep performance at maximal level, then you must follow simple hydration tools.  These tools become increasingly important with increases in heat and humidity.  Fuel Factor preaches the UBW ("u be dub") hydration method.  U for Urine, B for body weight, and W for (water bottle).  Gatorade promotes "WUT." W for Weight, U for Urine, and T for Thirst. Both methods should be used on a daily basis by athletes to help ensure they remain properly hydrated so that one, dehydration does not occur, and two, performance declines caused by fluid loss do not occur.

If you want to learn more about hydration, or are just curious about hydration issues, the Gatorade Sports Science Institute's Sport Science exchange 97 Volume 18 (2005), the American College of Sports Medicine's Position Stand - Exercise and Fluid Replacement (2007), and if you are local greensboro, NC athlete, Fuel Factor has two articles on hydration.  The Fuel Factor articles can be found on our website (www.nevergoempty.com)