39 Lindsay Road, LONSDALE  5160  8387 3433

Www.southboundfitness.com.au    Spring 2008

Sorry to disappoint you, but despite such outrageous claims being made by the media every day, the road to safe, permanent weight control is a gradual process involving lifestyle changes, sensible nutrition, adequate, appropriate exercise and a disciplined mind.

Weight loss is a multi million dollar industry, filled with entrepreneurs and charlatans ready to join the bandwagon in their quest for a share of the almighty dollar. They prey on the vulnerability of those people who are unhappy with the state of their health and/or physical fitness and body shape.

Every day we are bombarded with promises that by using a particular gadget or by following the latest trendy diet or by signing up for a transformational new program, all surplus fat will magically melt away with little or no effort required on your part—except of course, parting with a large chunk of your hard earned cash!

At best, these fads may initially appear to work simply because an inactive person begins moderate exercise or someone with very poor eating habits begins to consume less calories. The results are short term as the body adapts and all that results is disappointment and disillusionment. At worst, severe psychological problems may arise and eating disorders, metabolic imbalances and even weight gain may develop—all the while draining the cash resources and leaving you depressed, frustrated and resigned to tolerating a lower quality of life than you deserve!

One pound of excess fat (approx. 1/2 kilo) is equivalent in energy terms to 3,500 calories (or 14,700 kilojoules). THIS  IS  FACT!  The only way to burn these fat calories is to create an energy deficit within the body. If you were to reduce daily calorie consumption and increase daily calorie expenditure for a total of 500 calories per day, at the end of one week, you could realistically expect a fat loss (not just weight loss) of one pound, or 1/2 kilo. Any more than this will contain components of lean tissue breakdown and fluid loss. This is not desirable if the goal is to be able to maintain a healthy and attractive body weight.

Following are a list of DO s and DON’TS that will help you to sort through the facts and fictions surrounding weight loss and getting into shape:

DO exercise aerobically at your appropriate intensity at least 3x per week to increase calories expended and improve cardiovascular fitness. You must exercise within your training heart rate zone for a minimum of 20 minutes without stopping!

DO incorporate some weight training into your exercise program to protect and tone muscle and bone density, which will help in speeding metagolic rate and reshape the body.

DO become conscious of your food choices. Become informed about your energy requirements, the amount of proteins, carbohydrates and fats that are appropriate to your body type and goals.

DO  drink more water. A minimum of 2 litres per day would be a good start.

DO  use nutritional supplements. These days with so much processing of foods, the use of preservatives and pesticides and prolonged storage even of supposedly fresh foods, it is difficult to ensure that we are receiving all the nutrients required for optimal health. One reason for gaining weight may be that the body perceives a lack of nutrition, even though energy consumption may be more than is needed. As suggested by the name, supplements are to be used in conjunction with a nutritious diet—not as a substitute. For fat loss, investigate supplements that are thermogenic,

( raise core body temperature to assist in raising metabolic rate), fat metabolisers ( free stored fatty acids so that they are made available as energy), liver cleansers to assist detoxification ( often a hindrance in weight reduction), multi-vitamin and minerals and protein supplements, which help boost immune function, speed recovery from exercise and aid in lean tissue preservation. An additional benefit of protein, is that it reduces cravings and provides satiety—you are less likely to get hungry between meals.

DO ask questions and refuse to accept blindly any extraordinary claims made by anybody. Check the credentials of anyone who tries to advise you before accepting their theories. Look at their own state of fitness. Have they succeded themselves? Beware of people who endorse one ‘miracle’ product. It is easy to claim to use this ‘wonder product’ when you have a vested interest ($$$) in its promotion!

DON’T be fooled into believing that you can achieve your desires without any physical effort on your part.

DON’T be drawn into schemes which take away your power to choose. Limiting you to one brand of food or meal replacement is not going to give you the power to master your problem and take control of your life.

BEWARE of programs which rely solely on your weight on the scale to determine your success. It is FAT loss we are after, not merely WEIGHT, which includes fat, muscle, fluid and bone.

BEWARE of diet/exercise programs which assume that everyone has identical needs. Individuals have differing requirements, even if their goals are the same.

BEWARE  of schemes which claim to be the only way and preach that you must use ‘X’ brand supplement in order to succeed. You can succeed without the use of any supplements whatsoever, however, there are numerous, excellent products on the market which can assist the process and make the task a lot easier. Just remember that no one brand has the monopoly on success and many alternatives exist that won’t require you to take out a mortgage in order to afford.

Ask at the desk if you need help in reaching your ideal bodyfat level. We can assist you in choosing the most suitable supplements within your budget, or you may benefit from a consultation to help you with your nutrition and eating plan.

Personal training may be beneficial to ensure that you are exercising at the appropriate intensity and remain motivated.

PROTEIN :  Your Questions Answered:

What are amino acids?

Protein in human muscle cells is made up of 22 basic components called amino acids, along with water. Of these 22 amino acids, 14 can be converted by the bodys metabolic processes at will, from any of the foods we eat but the 8 remaining ones, which we refer to as ‘essential amino acids’, must be present in the protein foods we consume in order for the body to effectively utilize the other 14. Because of this, protein is a macro-nutrient absolutely essential to optimal health and well being, and is imperative to the growth and repair of muscle tissue. The branched chain amino acids (leucine, isoleucine and valine) along with L-glutamine, while not part of the 8 essential amino acids, are the most abundantly used during strenuous exercise or when the body is under stress. Because they are so necessary to recovery and cannot be produced by the body rapidly enough to meet demand, supplementing with these particular amino acids is extremely helpful when training intensely or during times of stress or illness.

What are ‘complete’ and ‘incomplete’ proteins?

Protein with all 8 essential amino acids present  s referred to as complete protein and is derived predominantly from animal sources. Incomplete protein comes from sources which are lacking one or more of the essential amino acids and are generally those proteins found in vegetables, grains and legumes. This does not mean that these foods are inferior, only that the 8 essential amino acids must be ingested from additional animal sources, from combining vegetable proteins to obtain a complete amino acid profile or by taking protein supplements.

How much protein is required to build muscle?

If your goal is to gain muscular weight, it is vital that you consume complete proteins frequently throughout the day in order to keep the transport of amino acids flowing freely to muscle cells and to keep the nitrogen level of the blood high. This ensures that the body’s metabolism is fired up and creates an anabolic environment, which is necessary for muscle growth and preservation. When consuming large quantities of protein it is also important to take in an extra litre or two of water daily to enable the kidneys to deal with the increased load. Most people will do well to consume at least 20grams of complete protein in 2-3 hourly intervals. For extremely heavy individuals, this figure could climb to 40-50 grams. For healthy digestion, however, 20-30 grams would be preferable.

What are the best forms of protein to eat?

Chicken, turkey, lean meat, eggs, fish and dairy are the most popular choices although dairy foods can present a problem for those people with lactose intolerance or allergy and for those trying to reduce fat. Whey protein supplements are an invaluable tool for ensuring  adequate protein intake. They are quick, convenient, effective and tasty and when compared to an equivalent portion of chicken or meat, are inexpensive. Always choose a whey protein concentrate, isolate or blend from a reputable company. Ensure that whey protein isolates have been fortified with extra L– glutamine, as this amino acid is often destroyed in the processing and must be added to the formula to restore complete amino acid balance.

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PROTEIN  QUESTIONS CONTINUED

Do I still need protein supplements if I am interested in weight loss rather than building muscle?

Increasing protein in the diet is not only necessary for those interested in gaining muscular weight but also for those trying to lose fat and /or maintain a healthy body weight. Protein provides stable energy levels through its’ effect on insulin and blood glucose, can assist in appetite control and reduce ‘sugar cravings’, has a thermic effect on the body ( an increase in energy or ‘heat’ required for digestion, absorption and disposal of foods ingested), increases efficiency of the immune system (particularly whey protein concentrate) and provides the building blocks necessary for repair and recovery of all cellular systems in the body. By using a suitable protein supplement between main meals, after training or even as the protein component of a meal, the likelihood of consuming empty calories or of exceeding caloric requirements is minimized.

Are protein supplements suitable for women or are they mainly just useful for men? I don’t want to build up!

Protein supplements are extremely valuable for women, as they are generally less calorie dense and contain less fat than protein derived from animal sources. Even vegetable proteins which usually need to be combined to obtain a complete amino acid profile, (rice and legumes for example) can be quite energy dense, since they are also high in carbohydrate.  Protein in some form is required by the human body, regardless of whether male or female, but the amount required will be determined by the goals and energy requirements of a particular individual. Being easily digested, low in calories and low in fat makes a protein supplement a good choice for regulating appetite, recovering from workouts or stress and for keeping toned and nourished. There are now products available that are specifically suited to women. In addition to whey protein, they usually contain extra vitamins, minerals, herbs and fat metabolisers that assist in weight management and provide energy.

What is the difference between WPI, WPC, soy and milk protein?

The debate over whether whey protein concentrate (WPC) or whey protein isolate (WPI) is better continues to be argued with manufacturers and marketers making all sorts of confusing and often misleading claims about the superiority of one over the other. These are the facts—you decide for yourself!

·  WPC has a slower gastric emptying time than WPI which means that amino acids are being transported into the bloodstream for a longer duration. If taking WPI you would need another meal in 1.5—2 hours to keep blood nitrogen levels high, whereas WPC keeps working for you for 3-4 hours.

·  WPC has greater immune boosting properties than WPI, as the processing of WPI destroys many of the immunoglobulins that support the immune system. The amino acid L-glutamine is also destroyed in the process and must be added to the product after initial processing to restore amino acid profile.

·  WPC mixes more readily than WPI and has a richer, creamier taste.

·  WPI has less carbohydrate (often zero) and usually less sodium than WPC. Fat levels, although negligible in both, are usually lower in WPI. This makes WPI popular with those who are weight conscious or preparing for competition where extremely low body fat is a requirement.

·  Soy is the choice of many vegetarians and in its many forms enjoys great popularity, particularly due to recent studies suggesting that the phytoestrogens  in soy may contribute to cancer prevention and assist in hormonal function in women. Many scientists believe that the isoflavones present in soy are responsible for its apparent health benefits and it has even been linked to an improved thyroid function, making it a popular choice for the weight conscious. All of these claims are at present inconclusive though anecdotal evidence supports them in many cases. The downside is that by itself, soy lacks the amino acid methionine, making it an incomplete protein source unless combined with another protein source.

·  Milk/Casein, along with egg were the leaders in the pre-whey days. For those watching their weight or who are lactose intolerant, milk’s adverse effects may outweigh its benefits, but casein, the protein component of milk, continues to be a good source of amino acids, vitamins and minerals. Not as readily absorbed and tolerated as whey, it does keep you felling fuller longer and due to solidifying in the stomach, takes a while to digest which may be handy if time between meals may be extended.

·  Whey protein blends are becoming more and more popular. Latest research suggests that using only one single protein source leads to lower utilization. Many studies are proving that the most dramatic gains in recovery, preservation of muscle, anabolism (growth) of tissue, immune system function and fat loss comes from combining proteins to provide for a sustained release of amino acids and other nutrients to the bloodstream. Most blends combine WPI with WPC for rapid absorption, promoting muscle synthesis, with casein, albumin and/or soy which are more slowly absorbed and assist in prevention of lean tissue breakdown . Most blends have additional L-glutamine to promote cell-volumisation and essential fatty acids for joint support and enhanced transportation of nutrients. Many also are fortified with a combination of thermogenic nutrients and fat metabolisers, growth enhancers such as creatine and colostrums and various vitamins and minerals. ‘Weight Gainers’ contain a blend of carbohydrates (usually in the form of maltodextin) and protein. Some are a 50/50 blend, while others are higher protein with added carbohydrates.  When looking for a protein blend, ask for advice regarding your goals and body type. There are many different formulas available but they can be confusing and you may not need some of the added ingredients.

Is it better to stick to a plain protein supplement and use additional products like creatine or fat burners separately or is it better to get them all in one product?

By using individual products you can personally tailor your supplementation program to suit your individual needs and can regulate the serving sizes.  Combined products however, are convenient and cost effective. It largely depends again on your goals and your budget. Ask at the desk if you need help to find your most suitable products.

SPRING  INTO  SUMMER  WORKOUT

The longer daylight hours since turning the clocks back are supposed to give us the opportunity to make the most of the great outdoors but for many of us, with jobs to consider, households to run, family commitments and various other demands, getting time to ‘smell the roses’ seems close to impossible, particularly if we are trying to keep up with our resolve to get into shape and stick with a regular exercise routine. As the year draws closer to an end, it is easy to fall into the habit of missing a workout here and there and before you know it, you feel stressed, lethargic, out of shape and self critical of your failure to persevere with your training.

Contrary to popular belief, getting into shape isn't as time consuming as you may think. You don’t need to work out for hours on end every day of the week. All you need is the right plan of attack! When you know what to do, it is possible to train your whole body in under an hour, 2-3 times per week, incorporating all aspects of fitness so that you have more free time to enjoy the other wonders of life.

No matter what excuse the mind may conjure up to convince you otherwise, everybody can find 2-3 hours out of 168 per week! I can hear the protests: “but I have to work 12 hour days”, “but I have a family”, “but I have chores to do”, “but….but… but …”, the list is endless! The truth is that you owe it to yourself to be in good shape and it is possible to feel good, be healthy, look good and have time to do the things you have to do and also get to do the things you want to do.

If the following routine is done as designed, it is possible to build or tone muscle, burn fat and strengthen the cardiovascular system all in one session.  It is important to keep a fairly quick pace for the duration of the workout to derive the full benefits. It is also important to rest on the day following the workout before repeating the routine. This allows the muscles to recover, prevents over-training and frees up your time to ‘enjoy those roses!’. For gym junkies, simple cardio is okay on rest days!

The exercises are all compound movements, designed to stress a maximum number of muscle fibres and to keep the heart rate in the training heart rate zone for the duration of the workout. Complete the following exercises in rapid succession, keeping rest between sets to a minimum (about 30-45 seconds or as long as it takes to change the weights). This will keep the heart rate elevated and maximize the secretion of growth hormone, which aids in fat loss. Rather than hoisting enormous weights, we are aiming to keep high volume, high intensity sets (3-4) at moderate weight but with greater time under tension. Even for an experienced trainer, cycling the training in this way can be a good way to prevent tendon and ligament damage while still making gains.

1.  Warm up for 15 –20 minutes with cardio (bike, treadmill etc)

2.  High rep / low weight squats : 4 x 25 reps with 30 second rest between sets. Maintain tension on the quadriceps and sink down so that thighs are parallel to floor. On completion, keep bar across shoulders and do toe raises to positive failure. Rest 30 seconds, then repeat 3 more times.

3.  Clean and press: More a power movement than a bodybuilding one, it is none the less a great all-over exercise. Use a weight heavy enough to ‘ fail’ at approximately 12 reps. Perform 4 sets of 10-12 reps with 30 seconds rest between sets.

4.  Dips: Sometimes referred to as ‘upper body squats’, dips are great for the chest and triceps. Use the parallel bars or 2 benches if you haven’t developed enough strength yet. Do 3 sets of 10-25 with 30 seconds rest between sets. If you can do more than 25, add weight.

5.  Chin-ups: Perform 3 sets of maximum with 30 seconds rest between sets. Lat pulldowns can be substituted if you do not have sufficient strength, but are not as effective. More than 25 reps, add weight!

6.  Pullovers: Perform across a bench for maximum stretch, keeping tail down. 3 sets of 15 with 30 seconds rest between sets.

7.  Standing alternate dumbbell curls: Keeping control and without swinging, perform one extended set moving up and down the rack starting light and progressing up then going back to light again. Minimum 6 reps, maximum 25.

8.  Crunches: Squeezing and feeling each rep, push lower back into the floor, draw navel back towards spine and exhale strongly to draw the ribs and hip bones close together. Do not allow shoulders to come all the way back to the floor. Do as many sets as it takes to reach 100 reps.

Enjoy the sunshine , remember to stay well hydrated and don’t forget your protein!  Have a serving within one hour of training. Ask your instructor if you are unsure about any of the exercises.    

 “I’d love to… but I don’t have  TIME!”

How many times  do we hear that excuse? How many times do we use it ourselves?  Time is merely a measuring device invented by mankind to track the period from sunrise to sunrise. Every single person has the same amount of time available to them in a 24 hour period. Why is it then, that some people seem to magically conjure up an extra 4 or 5 hours in a day and work full time, study part time, nurture and support a family or relationship, run a household and still manage to achieve their sporting or fitness goals? The answer lies in the  CHOICES  we make for ourselves. We can have it all, but we need to alter our mindset and become aware of our inner ‘saboteurs’ - those little voices in our head that come up with all the excuses to justify our fears and keep us trapped in our comfort zone. We need to learn to stop becoming a victim to those saboteurs and reclaim our power to make better choices . Our choices need to support our goals instead of keeping us stuck in our rut.

To stay motivated and to progressively reach our goals, we must have an intense desire and the commitment to take appropriate actions towards obtaining our desire. There is nothing to prevent you from having or being what you want except for yourselves!

THERE  ARE  NO  VICTIMS  -  ONLY  CHOICES!

The difference between most people and the apparent ‘time magicians’ is that the latter have the intense desire, the commitment to follow through, the courage to face their ‘saboteurs’ and the strength to refuse to fall victim to their excuses. They have taken responsibility for their own condition and the state of their lives and thus have regained the power to succeed.  All of us can do it!

It is not wrong to choose to sit on the couch watching television every night, but if losing weight or getting fitter is your goal, then choosing to forgo the television  three nights per week in favour of going to the gym will bring you closer to your goal than giving into that part of you that finds all the reasons to postpone your workout or begins to doubt that you’ll succeed anyway so you may as well just put your feet up and eat some comfort food along the way, then complain about how tired and unfit or even fat you feel to anyone who will listen—after all, you don’t have time to do anything about it, do you?

If your goal is important to you, you may need to prioritise certain things, albeit for a brief period. You may need to compromise a little and substitute different choices for those you are in the habit of making. If other areas of life demand your attention, you can be flexible with your plans, however if you keep sight of your goal and direct your attention back to it as soon as possible, you will succeed. It doesn’t have to be all or nothing!

Change is a Universal law. We can flow with the current and explore new territory, grow and succeed or we can resist, stagnate and find someone or something to blame. Obstacles will always arise but we must begin to view them as opportunities to uncover alternatives we may not have previously considered. What can we learn? How can this obstacle be turned around to serve us?

The sun will rise tomorrow and will rise again 24 hours later. How will  YOU  choose to spend your time?

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