This article is some kind of continuation of “Does thermogenic drink have same effects as placebo for fat loss in examined group“, which is about the effects of thermogenic drink related to the fat loss process.
Some people eat lot of junk food after cardio, others eat healthy food after their trainings and also there are people who don’t eat food after cardio exercises at all.

Obviously not eating after weight loss training is not the right choice. Why?

• this can stop your fat loss results;
• this can feature catabolic processes and burn your muscles;
• this can build eating disorders;

Eating lot of junk food after cardio is better than eating it in the evening, but still does not solve the problem.

• this can throw your efforts through the window;
• this can stop fat loss process too fast;
• this will stop you to eat a healthy meal 1-2 hours after your training;

It seems that we have to choose healthy foods after hard training, but which foods are the best after cardio and weight training? How much to take and in what ratios?

The best combination after cardio training is carbohydrate and protein (mixed) drink. This will definitely help your recovery process and it is better than isoenergetic liquid carbohydrate supplement. Why is that?

A JISSN (Journal of the International Society of Sports Nutrition) has article about a research based on liquid carbohydrate-protein supplement and isoenergetic liquid carbohydrate supplement.

This weight loss related research shows that Carbohydrate-Protein Supplements taken after training:

• increases fat oxidation;
• increases recovery;
• improves subsequent same day, 60 min efforts;

relative to isoenergetic CHO ingestion.

Research was made on group of male cyclists, completed set of 60 min cycling (veloergometer), which have taken either carbohydrate-protein supplement or isoenergetic liquid carbohydrate supplement.

Research showed that 6h after the 60 min set, athletes who have taken carbohydrate-protein supplement have better recovery and more strength to do next one.

What about protein and carbohydrates proportion after cardio?

You can:
1) mix protein powder with carbohydrates in 1:2 ratio;
2) use whey protein;
3) use glucose powder as carbohydrate source (or something that contains sugar);
4) add other supplements in the shaker like L-carnitine, L-glutamine or Creatine;

This mix will give you the most your body needs to recover its muscles and fill the liver with glucose.

After 1 and a half hour you can prepare a small diet meal (meat + rice or potatoes), which is some kind of second after cardio meal.

Often I use this combination as well. After my weight training or cardio it is the same and always helps me to prepare myself for the next day and recovers me very well.
May be you have different after cardio food and supplement combinations. Would you share some of your secrets?

Source: Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.

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I am trying to be active in Yahoo! Answers recently, but very often I come into collision with impossible to be solved questions. Lose weight as fast as possible with no dieting, Exercise for fast weight loss and so on… Anyway the 5 questions here you can use as weight loss tips to answer your own questions.

Here are the first five I picked:

How can I avoid burning my butt during a workout?

I gained more than 15lbs and i want to get back on a workout routine. However I am concerned that working out will flatten out my derriere as it has gotten to be a nicer size since I have gained weight. Are there some exercises that will help me to tighten my core without burning my bottom?

I don’t think there are exercises that can help you to achieve that. At least not only exercises. You can achieve that by combining good nutrition, training and supplements. The term here is “spot reduction” or “targeting reduction”.

Its existence is disputable , but if you look at fitness athletes couple of weeks before competition time – they actually combining supplements like Yohimbine, low calorie diet and 2 or 3 short (10min) trainings per day to lose abs fats. So it exists.

I suggest 3 short 10 min trainings for the muscle you want to lose fats above, along with normal 3 or 4 weight trainings per week for all body muscles.

If the calorie intake is in line, the cardio along with the suggestions above will be enough.
And a bit of will is required of course.

A “Spot reduction - weight loss training” can help you be clear with activity needed to achieve this condition and some tips to prevent gaining fats again.
_____________________________

How to make my butt bigger?

I have had 3 kids in 5 years and my a** is no longer bubbly like it used to be, its getting saggy and I’m only 22. My hubby used to love my cute bubbly butt he says he still loves it but I don’t. So what exercises can I do to make my booty look somewhat like it did?

Butt is the muscle most of the women want to make to look better and the muscle they take attention on most. This is what I suggest to do too if you are woman. Every woman has to put some muscles on the butt and include exercises for this muscle.

Remember – as bigger as muscle is as more fats it will burn.
There are several choices:
- training gluteus muscle in elliptical training;
- training gluteus muscle in leg weight training;
- training gluteus muscle everyday for 5-10min;

If the choice is frequent training then repeats have to be about 15-20. If the choice is weight training, then 12-15 repeats for leg muscles is a good choice.

In the article “To Improve And Build A Better Butt-Butt Exercise” fitnesshealthzone.com provides varied butt exercises to choose from and build your own fitness program for legs and butt.

________________________________

Can anyone tell me what they think of Tony Little’s Edge Gazelle and does anyone know…?

Where can I find the exercises for it? Does it honestly help you lose weight?

This machine is similar to many others advertised on the tv. It can help of course, but if you expect magic results without dieting, just forget. I don’t believe in tv commercials about these machines and the “magic” effects they have on our body.

If you buy the machine, probably you will find with it instruction with different exercises. I suppose in Amazon.com are books related to fitness machines like this one.

Here you can watch something funny about Edge Gazelle from Lamarr Wilson. In the video “Tony Little Gazelle Edge Setup” he is trying to put together this machine parts. In the end he is ready for his cardio, but I think he already did it:)

_____________________________

How fast does your body digest food?

This is going to sound gross, but if you see your corn a couple of hours after eating in your bowel movement (stomach was upset) is there anything to be concerned about?

It depends. As much processed the food is as faster it will pass through your body.
Corn contains fibers, so you may expect that it will pass through for longer period of time. If the corn is boiled or baked – it will take less time to pass.

The table of “Digestion Time Of Foods” shows the time needed to a healthy organism to digests the foods listed in the table. I will publish some tips to help you digest the food better as soon as possible.

_____________________________

Weight loss success stories through kick boxing?

I’m thinking about taking up kick boxing, because I want to lose 15 pounds. Does anyone have any success stories using this method? How much did you lose && how long did that take? Thanks in advance.

I have no experience with kick boxing, but it can help lose weight. It is some kind of cardio training, especially if it is exercised in fast temp.
It also helps for the fast muscle fibers, which will give you strength and speed along with weight loss results.

I think there are more efficient cardio exercises than kickboxing. For example velorgometer is perfect for fat loss. This is my favorite cardio exercise, because it can even put some muscles on the legs during your weight loss period - this is scientifically proven.

In “Cardio Kickboxing Busted” you can read why this is not a perfect choice if you want only to lose fats and why other activities like running are more effective.

Sometimes I think Yahoo! Answers is not appropriate place for someone new in fitness and health living. If you read the questions there you can see how silly some of them are and which is even worse how far from the truth some of the answers are as well.

<em>”If you find some spell mistakes in the question - they are not my mistakes. If you find spell mistakes on any other part of the article - they are my mistakes:)”</em>

Anyway I am wondering if anyone is asked question there or answer such? Have you ever been asked a stupid or impossible to be solved question?

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The New Year celebrations come and probably no one wants to hear about supplements, fat burn process or diet. But you have to think one step forward. After all New Year and Christmas Eve celebrations you have to prepare to “go back” to the road and continue with your goal.

This list of supplements, I have prepared for you, is made exactly for that purpose – to make your return easier and speed up your fitness and diet results. It will be hard for me to keep dieting during coming weeks too, so you won’t be alone:)

Rates
	Highly recommended for everyday usage.
	These supplements help your efforts. Some of them work indirectly and sometimes are more expensive than 5 star supplements.
	Some of these supplements help you to achieve specific goals and work individual (have different effect).
	These supplements are for people with specific needs. Often they are more expensive or work better in different situations – for example many of them work better for beginners, others work better for advanced training people.

1) Medium Chain Triglycerides (MCTs) F E B H

This abbreviation hides saturated fatty acids, which can be found in coco-nut oil, palm nuts and oil. After these fatty acids are extracted from them, they arrive to us as supplements or added in the whey protein powders. MCTs have shorter fatty acid chains than long chain triglycerides in most of the foods, that why they are preferred as energy source. Also the probability to be stored as fats is not big.

When our organism starts to use MCTs, they form elements called “ketone bodies”, which prevent muscle dissociation and stimulate our growth. MCTs also boost metabolism and stimulate the process of using the fats as preferable source of energy. Some scientists say that MCTs supplements increase protein absorption of our body and strengthen its immune functions.
Doses: 1-2 soup spoons MCTs, added with the food, up to 4 times per day. Start with smaller amounts to prevent stomach problems. If you have diabetes or digestive problems, you have to ask your doctor before start taking MCTs.

Medium chain triglycerides - Wikipedia

2) ST. John’s Worth B H

This herb supplement relieves “to medium” depressions, sleep disorders and irritability, which is side effect of steroid intake. Interesting ability of ST. John’s Worth is to increases serotonin levels.

Doses: 300mg 2-3 times per day.

3) Whey Protein F

The king. The fact is that much people already wrote many things about it, but it is still the best choice if you want to lose weight or gain muscles. This protein fraction of the milk has high content of BCAAs and also high biology content.

Whey protein is easy to be taken and absorbed protein source, perfect for active people. Our body absorbs it fast, which gives it fast waves of amino acids. This makes whey protein the best choice after training.

Doses: 30-50gr 1-3 times per day, especially after training with 50-100gr of simple carbohydrates.

4) Chondroitin H

Fitness and bodybuilding athletes take chondroitin sulfate or chondroitin hydrochloride to speed up the restoration of articulation after injuries and to prevent them of wearing out when using heavy weights. Some of the supplement producer companies combine chondroitin with glucosamine or other ingredients. Both of them (glucosamine and chondroitin) are very effective against arthritis and improve articulations restoration as chondroitin also protects them against destructive enzymes.

Doses: 1200mg chondroitin sulfate or hydrochloride per day, separated into 2-3 doses.

5) Chromium E H

It is essential and helps our body to sustain normal insulin production. If you train intensively or maintain low calorie diet, you need more chromium intake, because these people еxhaust it very fast.

It is proven that supplement with chromium picolinate drastically reduces carbohydrate desire and increases fat burning process.

Doses: 200-400mcgr

6) Citrulline and Citrulline Malate E

The amino acid citrulline helps our body to eliminate ammonia. Ammonia is a toxic element, which is produced after amino acids have been metabolized (after intensive workouts), increasing fatigue in the muscles. Citrulline makes better our blood circulation in the muscles, because it is processed to arginine, which produces nitrogen oxide.

Citrulline malate (citrulline added to malic acid) is a supplement with many advantages, which helps for ATP (adenosine triphosphate) regeneration. Malic acid helps for lactic acid removing, heaped up in our body after training. During this process malic acid produces energy.

Doses: 3gr citrulline malate 2 times per day (empty stomach), 30 min before training and immediate after it.

These supplements in my life.
Soon I am planning to buy whey protein again and make it main part of my training and diet life. ST. John’s Work grows in my grandma’s village, but I have never been serious about adding it to my diet. May be I should try. Chromium is main part of my diet as well. It can be found in some multivitamin supplements, but if you train hard you should buy some fitness or bodybuilding supplement with it.

It will be nice if you share about some useful herbs that grow near your home. Are there herbs that help for weight loss?

See all weight loss and health supplements parts here:
Supplement guide introduction
- Yohimbine, Kava, Cocamine, Coenzyme Q10;

Supplement Guide Continuation (5 - 10)
- Creatine, Leucine, Lecitine, Linseed oil, Licopen, Magnolia;

Supplement guide - next 6 (11-16)
- Melatonin, Metoksi isoflavone, Multivitamins/Multiminerals, Starch blockers, Ornithine/Ornithine alpha ketoglutarate, Probiotics;

Weight loss supplement guide (17-22)
- Pyruvate, Fish oil, Ribose, Soy protein, Conjugated Linoleic Acid (CLA), Saw Palmetto;

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Most of the previous researches results show that some of our health problems are tied to the size of the waist. Doctors tell us that too. But All these researches are based on our body mass index (BMI— a ratio of weight to height). Many scientists think this is enough to show if our health is in danger. But what if the size (circumference) of the waist can show us another truth?

Of course this is very good question and I am not the person who first thought of it. The name of the professional interested in the waist size mortality effects is Dr. Annemarie Koster.

Waist size research background.

Dr. Annemarie Koster at NIH’s National Institute on Aging (NIA) wanted to look at the question more closely and decided to study a large group of people. The scientists team used data from the NIH-AARP Diet and Health Study, which was supported by NIH’s National Cancer Institute (NCI) and AARP, to examine BMI and waist circumference data from almost 155,000 men and over 90,000 women who were 51–72 years old at the beginning of the study. They assessed mortality over 9 years of follow-up.

Waist size research discoveries.

Researchers reported in American Journal of Epidemiology June 2008 issue. Scientists have taken attention to variety of factors like smokers/nonsmokers, race, ethnic groups, gender. They found that people with biggest waist size have higher chance of death risk than those with smaller waist size.

Because of the large group of people took part in the research, scientists were able to tease apart the effects of BMI and waist circumference. What were found is that people with normal body mass index, but big waist size (40 inches or more for men and 35 inches or more for women) have about 20% higher mortality risk than people whose BMI and waist circumference were both in the normal range.

Research conclusions and scientists suggestions.

“People not only should look at their weight but also consider their waist,” Koster said. “You can have what’s considered a healthy BMI but also have a large waist circumference and have an increased mortality risk.”

This BMI and waist size research shows one more thing. There are races which have higher health and mortality risk than others. For example Asian people might have a higher mortality risk at smaller waist circumferences, suggests Koster. Dr. Koster also noted that in the future researchers have to focus on specific race and ethnic groups to determine the life risk.

“Future work, Koster said, also needs to look more closely at the relationship between fat, or adipose tissue, and mortality. “Waist circumference is a proxy for abdominal adipose tissue,” she said. Why having more adipose tissue raises your health risks is still not well understood.”

Mine and yours health suggestions.

Estrogen can make us fat and push our body to store more fats around waist. Maintaining its levels can help us reduce the risk of mortality. You know that we can do that by eating proper foods. For example we can use soy milk for our weight loss, but we also have to be careful with it, because soy products raise estrogen levels.

Using thermogenic drinks can boosts our metabolism as well and bring more results in long term. Supplements are created for that purpose- to help our efforts.

Add your health suggestions to continue the list.

This is what I was waiting for. I have always known that BMI is not enough to determine if you are fat or not or if your health is in danger or not. Many sites offer BMI calculators. I do not offer such a functionality, because it can’t show you much.

Do you use mirror?
Mirror is the best measure for fat loss progress, we have to use it often. But in order to determine if you are in mortality danger you should ask a specialist or apply the results of researches like this one to yourself.

My BMI is normal (whiiiuuu), but my waist is not so small (ohhh).
Is this your case? What is your race? May be you would like to share your measurements?

Source: Wide Waists Boost Mortality Risk by Harrison Wein, Ph.D.

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What was proven?

Consuming a thermogenic drink (TD) increases energy expenditure healthy, college-aged individuals. The purpose of this study was to determine if consuming TD over 28 days affects its acute thermogenic and lipolytic effects as well as body composition and clinical chemistry safety markers.

About the research.

In this research take part sixty healthy, males (23 ± 1 years, 177 ± 2 cm, 81.7 ± 2.1 kg, 22.8 ± 1.4% body fat) and females (23 ± 1 years, 166 ± 2 cm, 62.1 ± 1.8 kg, 28.3 ± 1.4% body fat) reported to the laboratory on day 0 for determination of body composition, resting energy expenditure (REE) as well as glycerol and free fatty acid (FFA) levels before and after ingesting either 336 ml of TD or a non-caloric, non-caffeinated placebo (PLA) drink. Following day 0, participants supplemented daily with 336 ml day-1 of either TD or PLA and repeated identical testing procedures on day 28.

Day 28 area under the curve (AUC) values were calculated for REE, FFA, and glycerol. Day 28 acute data and prolonged AUC comparisons between groups were analyzed.

Research results.

Percent body fat (p = 0.02) and fat mass (p = 0.01) decreased in the TD group compared to the PLA group after 28 days. Day 28 FFA AUC values (p = 0.048) were greater in the TD group compared to the PLA group. There was no significant difference in day 28 REE AUC values (p = 0.30) or glycerol AUC values (p = 0.21), although a significant increase in REE values in the PLA group may have confounded these findings. There were no differences between groups concerning blood and clinical safety markers.

Research conclusion.

Within-group elevations in FFA and REE values in the TD group were still evident following a 28-day supplementation period which may contribute to the observed decrements in %BF. Further, prolonged TD supplementation did not alter the assessed clinical safety markers. Future studies should examine the synergistic and independent effects of the active ingredients in addition to effects of longer ingestion periods of TD ingestion with or without exercise at promoting and sustaining changes in body composition.

Research background.

The rising prevalence of obesity has incited widespread interest in over-the-counter (OTC) thermogenic weight loss products. Common OTC weight loss supplements are made up of proprietary blends containing caffeine, ephedrine alkaloids, epigallocatechin (EGCG), and other agents such as fiber. Nutritional supplements containing one or more of these aforementioned ingredients purportedly facilitate thermogenesis and lipolysis.

In relation with caffeine thermogenic drink research, here is another question about caffeine effectiveness - Caffeine - is it weight loss effective.

For instance, administering as little as 100 mg of caffeine has been shown to acutely increase energy expenditure by 3–4% in humans. Caffeine ingestion has also been shown to increase circulating markers of lipolysis including glycerol and free fatty acids (FFAs). Additionally, administering catechins to humans has been shown to acutely increase energy expenditure by approximately 365 kcal over a 4-hour period. Our lab has previously demonstrated a popular OTC thermogenic beverage (TD) containing caffeine and EGCG to be effective in acutely increasing resting energy expenditure (REE) and FFA levels up to 180 minutes following consumption.

However, it is currently unknown if ingesting TD over longer durations of daily use reduces its thermogenic and lipolytic effects.

Evidence exists demonstrating that the catecholamine response to caffeine following its prolonged use is blunted in humans leading to speculation that any physiological impact will be negated as daily use continues.

More research evidences.

Other in vitro evidence suggests that prolonged caffeine exposure up-regulates the expression of lipolysis-inhibiting adenosine (A1) receptors in adipocytes. However, applied research has demonstrated that a more prolonged use (i.e., 8 weeks) of a caffeine/EGCG supplement is effective in reducing body mass suggesting that these ingredients sustain their thermogenic effects during prolonged supplementation periods.

Similarly, Belza et al. have also recently demonstrated that increases in resting metabolism were sustained after 8 weeks of supplementing participants with a mixture of tyrosine, capsaicin, catechins, and caffeine. Although this evidence suggests that caffeine/EGCG supplements sustains a thermogenic effect after prolonged use, it is currently unknown whether ingesting TD over prolonged periods blunts the thermogenic and lipolytic properties that have been previously reported.

Thus, the purpose of this investigation was to determine if prolonged TD use affected the drink’s thermogenic and lipolytic actions. A secondary objective was to examine the supplement’s safety by measuring clinical safety markers and its efficacy in reducing fat mass and/or percent body fat following 28 days of supplementation

In the you need to know that if you use thermogenic drinks, escape to use them for longer than 2 months period. My advice is to stop for couple of weeks or month and after that you can start another cycle.

Was this research helpful?

Source:
Journal of International Society od Sports Nutrition.
Department of Health and Exercise Science, University of Oklahoma, 1401 Asp Ave, Norman, OK, USA.

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Estrogen works similar way in men’s and women’s organism, but because it is much more in woman’s organism it shapes female’s body different way. Both men and women have to take attention to their body estrogen especially when they become old.

Science:

The brain of the woman uses estrogen to point fats where to go and to keep the balance between food taken and energy spent. Deborah J. Clegg - a PhD and her colleagues at the University of Cincinnati think this is the reason because of women gain fats after menopause and also the weight they gain goes to the wrong body parts.

For their experiment Deborah and her colleagues used female rats, silencing estrogen receptors from a specific part of the brain that controls food intake, fat distribution and energy expenditure.

What were the results of the experiment:

Rats weren’t received any extra food, but their bodies movement slowed down. They gained weight and had less energy. They also gained fats on the abdominal body area – where the most dangerous fats are stored. These fats cause heart diseases and different type of diabetes.

Fat store differences between man and woman:

Women store fats on their hips, saddlebags and lower abs. That why when woman want to lose weight she can easily burn the fats on the abdominal area and show nice abs. But also that why she still will have fats on the hips.

Men are different, because testosterone works not like estrogen. Men have fats on the waist and on the abdominal area and less fats on the butt. That why when man starts weight loss diet he will burn abdominal fats in the end of the diet period.

Because women carry their fats on the hips and saddlebags they are protected from rats experiment’s negative consequences, says Clegg. When women go through their menopause they store fats on abdominal areas and heart diseases and diabetes risk increase. This is one of the reason why men have more heart attack then women have. Man carries fats on the abdominal area whole life.

How to reduce the medical risk?

Bio-identical hormone replacement can reduce a menopausal woman’s susceptibility to gain weight. There are also many more benefits like improved energy, sleep and perhaps anti-aging. This is what many women experience and physicians studies show.

“Though there is a lot of misinformation among physicians and the media about hormone replacement therapy. Bio-identical hormone replacement can be very health promoting, while the synthetics normally used by doctors (because they were patentable and therefore made a lot of money for the drug companies) are dangerous. For more information on bio-identical hormone replacement, read about using estrogen and progesterone safely.”

These two articles can help to achieve less fats in body areas where fats is more likely to cause heart diseases: “Spot reduction - is it possible during weight loss” and “Spot reduction - weight loss training“.

The best way to protect yourself from bad estrogen consequences no matter you are man or woman is to be well informed. Internet is great source for any kind of information – health and weight loss too. And despite its not wise to ask someone for diagnose or prescription via internet, finding useful and up to date diet and health info is what you have to do.

Do you see any differences caused by estrogen before and now. Where your fats are stored?
Source: “Estrogen Deficiency Can Make You Fat“.

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These researches prove that three cups of skim milk are very important in weight loss. But these researches show the role of skim milk in weight loss process. Is it possible to achieve similar results with soy milk?

This question was in the head of NIU professor. Judith Lukaszuk is NIU assistant professor of family, consumer and nutrition science. She decided to conduct a new experiment to show if its possible to lose weight drinking 3 cups of soy milk.

Lukaszuk says that she have read all researches made about diary and their weight loss effects. Then she starts wondering if soy milk has the same or similar effect in weight loss.

The study conducted by Judith Lukaszuk was based on females, who were medically overweight.

What were the Lukaszuk conclusions:

Females were separated in two groups.
After two months of taking three cups of skim milk or three cups of light soy milk and being on low calorie diet - 500 calories less than the calories they were taking per day - both groups lost the same amount of fat mass and inches off their abdominal waist size.

This research is helpful for:

• vegans;
• people with lactose-intolerant;
• people with casein-intolerant;

Judith said that people with lactose intolerance can have stomach disorders and diarrhea after consuming milk products which contain lactose. People with a casein intolerance suffer more from allergy-type symptoms.

What else?
Milk and milk products are very important in weight loss as this and many more other researches show, but do not forget about exercising and trainings.

100 weight loss spots to check every day - here you can find many nutrition, training and motivation tips, all in one.

If you eat milk products or drink three cups of soy milk per day, but do not exercise and reduce your calories, you will gain more weight instead of losing it.

Lukaszuk believes people can’t lose weight, because they don’t have will and discipline to achieve it. People have to reduce their calorie intake and exercise otherwise no results will be achieved.

I think soy milk research is very important for vegans, but most of all I believe the words of Judith about lack of will and discipline are more important.
What do you think?

Thanks to JESSICA BURNSIDE

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Cramps are involuntary muscle contractions that can be longer or not. During this condition your muscle can’t relax. Cramps occur in most of the skeletal muscles, but most of all in the muscles that cross two joints like quadriceps and calf muscle. They are most common in the feet and legs.

Muscle cramps occur in part of the muscle or involve whole muscle group. Our body biggest muscle groups are most susceptible to cramps:

• Back of lower leg / calf (gastrocnemius);
• Back of thigh (hamstrings);
• Front of thigh (quadriceps);
• Feet, hands, arms, abdomen;

Sometimes cramps come suddenly and in waves. Cramps vary from a pinch to hard and long pain. They can occur for a seconds to minutes, ease up and then return again several times. There can be one wave or several waves before pain goes away.

Muscle cramp causes.

Muscle cramp causes are unknown, but many scientists think the causes are: poor or no physical activity, muscle fatigue or starting new activity. There are also factors like doing your training in extreme heat, dehydration and electrolyte depletion. Exercising in heat is one of the main reasons for cramp occur, because sweat during training contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases.

Many athletes get cramps, especially strength sport athletes. When they start season preparation their muscles have to cope with new training regime and this new activity causes muscle cramps. Another example are fitness and bodybuilding competitors. When they have burnt all body fats they also have to void all water inside the muscles. This dehydration causes long term cramps.

How to treat muscle cramps.

Cramps go away on their own even without treatment. You can help yourself to do that faster. Here are some tips:

• If you are active, stop your activity for a while;
• Stretching massage the cramping muscle;
• Massage your muscles;
• Hold the joint in a stretched position until the cramp stops;

How to prevent muscle cramps?

• Be active, do exercises and fitness;
• Always stretch your muscles before, during and after your training;
• Warm up before weight training or cardio;
• Give attention to your leg and feet muscles. Stretch calves, quadriceps and back leg muscles.

What specialists say about muscle cramps: Muscle cramps are not serious, but if they are constant, the pain is hard and often then see your doctor.

Source: Muscle Cramps - What Causes Muscle Cramps - How to Prevent Muscle Cramps

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My first interview is with Stephen Cooper - L.A. Personal Trainer, Pasadena,CA.
Stephen Cooper is a veteran personal trainer from Los Angeles, California.
For over thirteen years, Stephen has been helping clients lose fat and live optimally through his creative and challenging fitness programs.

He draws on his experience and passion for fitness to coach others to lose fat and re-energize their lives. He often conducts one day seminars at his local community college, and he has been quoted in national magazines such as, Woman’s Day and Shape.

What he answered:

What will you say to someone who come to you and ask: “I want to lose my stomach fat”?

First of all, I’d say that a very common question. One of the first things is I would as him/her, “What did you eat today?” It’s very telling when a person reveals what she ate or didn’t eat. Many people will need to make major adjustments to lose their “stomach fat”. This could mean starting an exercise program, or tweaking the intensity, and diet plays a major role.

Unless you have incredible genetics, or have a great metabolism, sacrifices will need to be made to lose the stomach fat. If someone isn’t disciplined, or is looking for shortcuts, then I won’t help them.

Here you can find the dispute about one way to lose stomach fat - “Spot reduction - is it possible during weight loss“.

What you say to people who ask you about diets like: fish diet, fruit diet, tomato diet and so on? What do you think about diets like these?

When a client has a specific goal in mind, let’s say “I want to lose 20 pounds for my wedding in 3 months”, then I tell her she will have to follow a diet. There is no way that the weight will just fall off without a plan, however having said that, I seriously believe that the best way to lose the weight and keep it off, is to follow the basic rule of eating well 80-90% of the time, and treating yourself the other 10-20%. Also I’ve seen some people can follow certain diets and get great results, where others just plain hate it. Each person is different.

What is best diet for you?

I like to eat a wide variety of fresh foods. Plenty of red meat, fish, chicken,fruit, vegetables, nuts. No too much bread or pasta. Sometimes I’ll have ice cream, and I do like dark chocolate.

How you determine how much time is needed someone to lose weight? Give a time and weight example from your practice.

I actually work backwards.Like the wedding example from above…if someone has to lose fat by a certain date, then the eating plan will have to be followed to the letter. Each person loses fat at a different rate, so it’s hard to give specific numbers.

I’m a big believer in improving one’s body composition, so a client may not lose pounds, because she is actually getting leaner but also adding some lean muscle. Her measurements such as hip and belly circumference will decrease because of the fat loss, but the overall number on the scale may not decrease.

A realistic goal - “9 ways to lose 12 pounds“.

Can you give us some tricks from your practice, which help you to lose or keep your body weight?

Many of my clients are suffering with stress and lack of sleep which is critical in trying to lose fat.I won’t go into the chemistry aspects of why this happens, just realize that getting enough sleep is one of the important keys to losing body fat.
As far as “tricks”…I’d say that I’m a fan of sprints, jump rope, and short hill runs. I don’t suggest that my clients do any long duration cardio activities, unless they enjoy it. For fat burning, I’d stick to the sprint activities.

Things you think can help you - “9 nutrition fallacies“.

What do you think about calorie counting. Is it useful or you suggest when someone ask you to eat instinctively?

In the short term it may be OK. I’d use something like www.fitday.com to get an estimate of calories, and more importantly ratios of carbs, pro, and fat. I wish people could eat healthy and “instinctively”, but most people will choose what’s quick and many times sugary.

Describe your professional career and experience, where you graduated and what subject.

For as long as I can remember I’ve been interested in anatomy and how the body is capable of incredible things. I worked for some time driving an ambulance here in Los Angeles, CA, and later worked in a hospital. It was there that I determined that I’d rather help people before they ended up in the hospital. It was then that I began my professional career as a personal trainer.

The professional part is that I’ve been certified as a personal trainer for over 13 years. First with the American Council on Exercise, then the National Academy of Sports Medicine, and most recently I got my Level 1 Trainer Certification from CrossFit.

You can find Stephen Cooper:
STEPHEN COOPER TRAINING - Luxe Personal Fitness Training - Pasadena,CA

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In some of the supplement reviews I use notions to show you that these supplement properties are proven and studied by scientists before I even knew anything about them.

As I mentioned in “Supplement guide introduction“, “Supplement Guide Continuation (5 - 10)” and “Supplement guide - next 6 (11-16)” follow the doses and experiment if you want to have best results.

Rates
	Highly recommended for everyday usage.
	These supplements help your efforts. Some of them work indirectly and sometimes are more expensive than 5 star supplements.
	Some of these supplements help you to achieve specific goals and work individual (have different effect).
	These supplements are for people with specific needs. Often they are more expensive or work better in different situations – for example many of them work better for beginners, others work better for advanced training people.

1) Pyruvate F E

Pyruvate increases fat loss process and decreases fat store. It also increases energy production – i.e. lengthen the time for exercising before tiredness threshold. Pyruvate has the ability to improve glucose (from the food) absorption of the muscles, which keeps muscle glycogen.

Doses: 1-4gr pyruvate 2-4 times per day on empty stomach as one of the doses has to be taken 1 hour before training.

2) Fish oil H F S

May be you know much about fish oil, because it is very popular among nutritionist circles. It contains essential Omega-3 fatty acids “eicosapentaenoic (EPA)” and “docosahexaenoic acid (DHA)” – both are very popular. These amino acids have many pluses: reduce the risk of cardiac diseases, prevent muscle dissociation, speed up articulation recovery, improve brain work and stimulate fat loss process.

Doses: 2-6gr per day separated in two doses with food.

Fish oil is not the only one, which contains Omega-3 fatty acids. More Omega-3 and Omega-6 fatty acids you can find in kernels - “Kernels weight loss pluses“.

3) Ribose S E

Ribose is a component of the Adenosine triphosphate (ATP) molecule. As you know ATP is the energy “currency” of the cells. It improves training quality during repetition – i.e. it won’t make you stronger in the first set, but in the second and third set you will be able to complete more repeats, because its intake as supplement will restore ATP level after intensive weight and cardio trainings.

Doses: 5-20gr per day separated in two doses, usually after training.

4) Soy protein H

The Soya is great vegetable source of protein. Their isoflavonoid content makes it very good for our health and possible cancer prevention. Many athletes (men) are worried about is estrogen stimulating effect, but for healthy adult men, who consume protein from other sources too, this is not a problem. A Research compared the effect of soy protein shake took two times a day, with whey protein and results showed that for 12 weeks both of them increase “lean muscle mass”, without cause any difference in individual level of testosterone and estrogen.

Doses: 30-50gr for one dose up to two times per day as nutrition substitute.

5) Conjugated Linoleic Acid (CLA) F

Its advantages are long term. CLA does not increase fat metabolism so much, but it dulls our organism’s ability to store fats as usual. This is great “insurance” weight loss supplement, which will help you always when you are on diet and “turn” of the right way and eat something bad and sweet.

Doses: CLA gives good effect if you want to keep your weight, but only in combination with diet and exercising. Take 1,8-6,2gr of its active isomers (search on the label for “c-9”, “t-10”, “c-12”) per day.

More about BCAAs and how they can help you with your training - “BCAAs - amino acids for long weight loss process“.

6) Saw Palmetto H

Extract of Saw Palmetto can be obtained from small palm tree. Its active components are the plant sterols “beta citosterol” and “stigmasterol”. They cause very good influence to the prostate’s health, because they do not let testosterone to turns into dihydrotestosterone and stop the last to binds with prostate’s receptors. These sterols increase male libido, reduce estrogen and gain in health immune functions.

Doses: 80-320mg standardized extract (80-90% fatty acids and sterols) twice a day.

As a conclusion I want to say that you have not to take all these weight loss supplements. This guide is informative. I suggest you to try some of these – one by one. Doing that you will be able to determine for yourself, which of these supplements work better for you.

If something works for you then you do not have to change it, just keep it. If it does not work, then stop it and try with another one.

I love BCAAs amino acids and I think they are perfect choice if you want to lose weight and keep your muscles. What about your favorite one?

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