Tips and Tidbits – October 2009

Training Tip of the month:

The order of exercises in your routine should vary from workout to workout. Every third or fourth workout, start by training a minor muscle group, such as biceps, triceps, calves or abs. Small muscle groups often get shortchanged on intensity when continually worked last in a training session. Giving them priority every several workouts leads to fuller, more proportional development.

In selecting exercises for your routine, it is important to choose at least one basic exercise for each body part—squats, belt squat, bench press, pull-ups, behind the neck press, and so forth. These should be the foundation of your workout. If you’re a beginning bodybuilder, these basic exercises should form the core of your routine.

Nutrition Tip of the month:

Bodybuilders and endurance athletes need more protein because they burn more protein for fuel during exercise. If you don’t supply enough protein in the diet to make up for this increased demand then the body will actually break down muscle tissue to supply the amino acids to use as fuel. This is your worst nightmare. Since the biggest demand for amino acid fuel is during aerobic exercise, it turns out that endurance athletes actually have even higher protein requirements than bodybuilders. If endurance athletes would simply increase their protein intake, they would become more muscular and stronger, and probably become better, faster athletes as well.

Question of the month:

Fight Osteoporosis: Bone Up on B12

Question: I can’t get through my workouts, because halfway through I feel like I have no energy. I think it’s keeping me from making progress. Why do I feel like this and what can I do about it?

Answer: It sounds to me like you might not be taking in enough calories throughout the day. Make sure you’re fueling your body properly by eating five, six or more meals per day with ample calories to fulfill your energy requirements. Your meals should consist of lean proteins, starchy, complex carbs and fibrous carbs. This combination will give you a slow release of glucose for sustained energy levels throughout the day. Also, practice pre-and post-workout supplementation, in addition to regular supplementation of vitamins, minerals, aminos, lipotropics and others. About 30 minutes before training take a supplement such as Max Endurance Formula™. Also, drink a carbohydrate supplement such as Pro-Carb™ while working out. This should help delay the onset of fatigue.

Breaking News Fitness & Nutrition

Women are about four times more likely than men to develop osteoporosis, or weak, porous bones. But a new study links vitamin B12 deficiency with low bone mineral density in men, and confirms similar, previously reported findings in women. While vitamin B12 deficiency has been linked with low levels of markers of bone formation, the mechanism behind the relationship is not known.

The scientists examined the relationship between vitamin B12 blood levels and indicators of bone health measured in 2,576 men and women, aged 30 to 87, participating in the Framingham Osteoporosis Study. They found that those with vitamin B12 levels lower than 148 picomoles per liter (pM/L) were at greater risk of osteoporosis than those with higher levels. The range of symptoms of B-12 deficiency includes anemia, balance disturbances and cognitive decline. Osteoporosis usually progresses with no outward effect until a fracture occurs. The recommended dietary allowance for vitamin B12 is 2.4 micrograms per day for both men and women. Low stomach acid and aging can lower the ability to absorb the vitamin. Those over age 50 are encouraged to consume fortified foods or supplements containing B12. This study suggests adequate vitamin B12 intake is important for maintaining bone mineral density. Animal protein foods, such as fish, liver, beef, pork, milk and cheese are good sources of vitamin B12.

- Rosalie Marion Bliss, March 2005, Agricultural Research Service, USDA

Quick Tip of the month:

Make yourself a protein ice cream sandwich, it’s easy and delicious! Just take two baked and cooled Parrillo Contest Cookies™ and place a scoop of Parrillo Protein Ice Kreem™ in between them and you’ve got dessert!

Dominique’s Time Cruncher

ÚTo save time, go to the grocery store on your lunch break. Even if you only have a half hour for your lunch break, you still have time to make a quick power trip around the grocery store. Bring a cooler to work with you to store your groceries in, and you’ll be ahead of the game!