Nick Nilsson asked:


One of the single most frequent questions I hear is “what supplements should I take to build muscle/burn fat?” To that question I always answer with a question: “what does your training and nutrition look like?”

The blank looks I often receive in response tell me all I need to know. Many people view supplementation as the sole key to results…the golden ticket, magically unlocking the door to the body they want. They feel without supplements, that door just won’t open!

My view is different…

I use training and nutrition to rip open the door and supplements to help me step through it AFTER it’s open. Because the bottom line is, without proper training and nutrition to start with, the door to results WON’T be open and using supplements to try and get through it is going to be like pushing on a door marked “Pull.” Not going to happen.

I’m not writing this to bash supplements, believe me. I use supplements every single day and always will. I just want to be sure that YOU are getting only the supplements you need and NOT getting stuck with the supplements that you don’t.

*** That being said, I want to be clear that I am NOT a doctor or nutritionist – this is NOT medical advice and DO NOT go against what your doctor or nutritionist has recommended to you! ***

So here’s my common-sense, totally unglamorous approach to effective supplementation…

1. Start with the basics, no matter what your goal

If want to build muscle and you weigh 147 lbs soaking wet, you don’t need some ground-up reindeer toenail fungus from Siberia or some chemical that was discovered 15 minutes ago and has 7 consonants in a row in its name. You need to get yourself under the squat bar and pile some weight on it. Then you need to feed your body NUTRIENTS.

And if you want to lose fat, let me put it this way…if the soundtrack of your life sounds like “Flight of the Bumblebee” because you’re so hopped up on herbal stimulants, you’re NOT going to get the results you want. But a completely shot nervous system, yes.

So let’s boil it right down. You need to start with a good multivitamin. Cripes, even take a Flintstone multivitamin if that’s all you can get your hands on! If you’re not taking a multi, you are NOT giving your body what it needs for health, muscle growth OR fat loss.

Here’s something to chew on…most obese people are actually very malnourished! Sounds strange but it’s true. They’re not lacking in calories…what they’re lacking in is nutrients (like vitamins and minerals). But the foods they eat don’t contain the nutrients that they need so their bodies tell them they need more food. And they eat more food. And they get fat.

If you want muscle, your body NEEDS those nutrients to even build muscle in the first place! Set the protein aside for a minute. Your body needs vitamins and minerals to actually USE that protein to build muscle.

Give your body a decent amount of nutrients in the form of a multivitamin and it’ll pay off. And don’t give me that garbage about having “expensive urine.” I think my urine is worth it. I’d rather have “expensive urine” now than have “astronomically expensive urine” later caused by the drugs needed to make up for the textbooks full of disorders caused by chronic malnutrition.

I ask you, what’s more expensive…a $10 bottle of Flintstone vitamins now or a $90 pill to make up for bone loss later.

In this category, I would also include a “greens” supplement. These are available at all health food and supplement stores. Basically, they take healthy foods (like barley and wheat grass) and turn them into a powder so you get all the nutrients without having to eat the food itself. This is concentrated nutrition and VERY good to take.

2. Protein is key but don’t get nuts about it

You need protein to build muscle. It’s just that simple. Protein is the basic building block of muscle tissue. I supplement with protein every day. But what I DON’T do is buy protein that’s full of isolated fractions of this and “enhanced” with micrograms of that.

Sure, those fancy protein powders are backed by research and all that, but in the real world, it comes back to training and nutrition. The people I see buying those expensive proteins are often the ones stopping off at McDonald’s on the way to supplement store or repping out on the pec deck machine for countless sets!

In order for your body to really make use of the extra protein you’re giving it, you have to give it a reason. And that reason is hard, effective training. Next, you give your body quality nutrition to fuel those workouts and help recovery. THEN you give it the extra protein.

I can promise, if you’re not training hard, it won’t matter a bit if you give your body $40 a pound whey protein isolate or a bag of powdered skim milk. You won’t get results.

3. Take your minerals

Here’s a newsflash…there is no such thing as a Nitric Oxide deficiency. But calcium, magnesium, zinc, etc.? You bet. By sheer weight alone, minerals account for a fair percentage of your bodyweight (your bones are made of minerals). They’re also absolutely CRITICAL for so many bodily functions and processes (including muscle building and fat loss), I can’t even begin to name them all.

Without minerals, you would die. And without adequate mineral intake, you won’t maximize your muscle gain OR your fat loss.

Taking that multivitamin I mentioned above is a great place to start. But even multivitamins don’t have enough of the “big” minerals to maximize your results. Calcium, for example, is a mineral you should get 1200 mg of per day. That makes for a BIG pill and it’s just not practical to put that much in a multivitamin. The same goes for magnesium.

My recommendation…take at least 1200 mg of calcium per day in supplemental form (citrate is well absorbed – don’t go higher than 2000 mg per day) and 600 mg per day of magnesium (again, citrate is good as is glycinate or aspartate).

** For zinc, the amount in a multivitamin may be enough for you but you can supplement with 15 to 50 mg per day (don’t go over 150 mg per day and be sure to take a day or two off of extra zinc at least once a week to avoid taking too much).

Just adding these three minerals to your supplement regimen will pay off with increased results and better overall health.

4. Protect your joints

Want to build huge muscles and maximum strength? You need to lift heavy weights. Makes sense, right? But what parts of your body take the brunt of all that pounding? Your joints!

And if you went to a gym and asked, by show of hands, how many people take joint-protective nutrients, I have a feeling there wouldn’t be many people reaching for the sky.

Joint-protective nutrients include glucosamine, chondroitin, MSM, collagen, and Vitamin C. They are EXTREMELY important if you’re lifting heavy and want to keep your knees and shoulders for later in life.

The example I use for this category is myself. When I first started training, I didn’t have any idea that joint-protection was even necessary. As the years went by, I noticed whenever I lifted heavy for long stretches, my shoulders, knees and elbows would start to hurt and wouldn’t ease up until I stopped lifting heavy for awhile.

After a little research, I began using a lot of joint-protective nutrients like glucosamine and Vitamin C. Now I can do extremely heavy partial training (often with 2 to 4 times the amount of weight I could use for a full range of motion) and never have joint pain.

Sure, it doesn’t sound glamorous, but if joint pain stops you from lifting heavy, you’re not going to build maximum muscle and strength. And all the pickled jellyfish tentacle extract in the world isn’t going change that.

5. Take your fats

I’m talking about Essential Fatty Acids here (Omega 3 and Omega 6). Our food is notoriously low in essential fats yet they are critical for good health, muscle-building hormone production, and immune system function (among many other functions).

Flax oil, fish oil, krill oil, borage oil, olive oil…these are all good sources of Essential Fatty Acids. Taking these regularly can yield great benefits in your training – even 5 grams a day of any of those I mentioned will help.

6. Go with the research

Creatine has a TON of research proving its effectiveness. Glutamine also has plenty of research backing its use. But you can’t show me a scientific, peer-reviewed study published in a major journal that demonstrates the muscle-building properties of NO2 supplementation. The research just isn’t there, even though all the glossy pictures and fancy graphics plastered in the all the magazines claim otherwise.

So once you’ve got your training, nutrition and your basic supplementation in order (multivitamins, protein, minerals and joint protection), THEN you can start adding in the “fun” stuff. Creatine and glutamine are the best places to start.

And if you’ve still got money left over, definitely give some new stuff a try! I do the same thing myself on a regular basis. Do some research before buying and give some new supplements a try from time to time.

But here’s the key…don’t try everything at once. Rotate a new “treat” supplement in every month or so. See how your body responds. If you get greater results, you’ll know it’s a good one for you.

Stacking supplements (using a number of supplements in combination with each other) is often recommended and this can be a good way to go, especially because some supplements can be more effective when combined with others. But with all new supplements and with stacking, be absolutely sure you’re not compromising on your basic supplements and make sure you are careful about researching how different supplements interact with each other!

The Bottom Line:

Supplements are a tool in your toolbox. If you can’t get results WITHOUT supplements, i.e. your training and nutrition aren’t effective, adding exotic supplements is NOT going to fix a broken program.

So before you ask “what supplements should I take to build muscle or burn fat,” pick up the basics and get your training and eating sorted out.

Only THEN should you worry about what supplements will give you that extra 5% of results!



Lucille

Krishan Bakhru asked:


Obesity is a growing health problem which more people face now than they ever did. And teenage obesity is becoming an ever more growing problem, not only in the developed countries, but also in the developing countries. And the main culprit of growing teenage obesity problems, is that of junk food.

It’s not something that we can get away from, and it is also the reason why even developing countries are now facing teenage obesity problems. The fast food culture of the west has been steadily spreading through to other countries. Junk food is now fast replacing the nutritious foods which were staples of these developing countries, and children and teenagers are the target for these radical changes.

More and more children and teenagers across the world are succumbing to the fast food and junk food cultures and letting go their hold on the good wholesome foods which helped keep their forebears fit and healthy.

So how is a person to stop this rising tide of teenage obesity? There is no simple answer to this problem, and it is not always something that can be tackled at the home level, or even the school level.

The unhappy fundamental problem of teenage obesity comes down to one or two things, with junk foods and fast foods being the main core of it. We need to deal with these types of foods, maybe even look to eliminate them completely from our diets. Such overly processed, and overly starchy/ greasy/ sugary foods simply can’t be healthy for anyone, let alone a teenager.

That’s one thing. The other part of the problem of teenage obesity stems from an increasing lack of physical exercise of any sort. Technological advances have made it all but obsolete for people to physically shift their bodies. Most of us can stay in the same room, in the same chair for an entire day, and have our entire lives revolve around us.

Children and teenagers of yesteryear were undeniably more active during the daylight hours, which is why teenage obesity was not such a problem. If they weren’t helping around the house or the farm or some such thing, they would either be playing outdoors and socializing, or they would be doing some kind of activity which necessitated that they move their bodies, regularly and frequently.

Ultimately however, teenage obesity can only be dealt with the by the teenagers who suffer from this problem, themselves. They can however, be supported and guided on to the right path by those who know better, and who are in a position to help them. The problem of teenage obesity can be overcome, it just needs a little push and a shove to get it jumpstarted.



Kimberly

Miller Thompson asked:


Teen Obesity is seen in children and teens between the ages of 6 to 19 years old. It is rising to epidemic proportions in America. A large number of teens are therefore at a high risk to develop high blood pressure, high cholesterol and heart disease. This is the result of teen obesity.

The teenagers who face obesity problems may also have to face social discrimination that can be quite devastating. Being overweight reduces their self-esteem and self-confidence and keeps them away from participating in a number of active activities with children of their age. The obese children may be highly depressed thus, they prefer to stay back at home and indulge in activities like watching TV and having snacks. This leads to additional weight gain, depression and more serious health issues.

What is the Cause of Teen Obesity?

Basically, Teen Obesity is a result of inadequate physical activities and unhealthy eating habits. Day to Day, activities such as playing video games, sitting in front of the computer and the lack of physical activity is making more teens obese.

Another cause of Teen Obesity is diet. These days, diets mainly consists of sugary snacks, fast foods, oily and fried food items, and in addition to this eating in restaurants is also an affect. These foods directly contribute in developing obesity. A teen’s diet should consist of whole grains, fruits, vegetables, sprouts and curd. Such a diet will help teens to develop a healthy weight, a proper waist-to-hip ratio, and reduce the risk for developing diabetes.

Teens should also be encouraged to participate in activities that can play a vital role in reducing obesity. Getting teens involved in activities like swimming, playing basketball, tennis, volleyball, rocket ball, trekking & skating will ensure that they burn out the extra calories and hence maintain a healthy weight. Practicing any one of these activities daily and teens will notice a big difference. It is encouraged that teens choose activities that are fun as well as healthy.

Studies have shown that obesity can be reversed in teens. It is a lot easier to catch it early than in a later stage in life.

Parents play a very critical role in the child’s life to avoid the problems of obesity. They have to guide them to develop healthy food habits, exercise regularly and indulge in other physical activities to maintain good health. Always remember, scolding the child for being overweight without guiding them is useless. Instead, they need to explain the significance of losing weight, maintaining a healthy lifestyle and portraying a positive image to their children.



Kristen

William Winch asked:


Childhood obesity is now a major problem in the USA.  It is more difficult than ever for children to lose weight. We have fast food restaurants at every corner, new snack foods arriving at grocery stores every week and computers and video games to make even the most active child lead a sedentary life. Did I mention poor nutrition in the schools due to the administrations getting kickbacks from snack food vendors? It is no wonder more than half of American kids now are overweight, and half of those kids are obese!

Just because there does not look like any light at the end of the tunnel does not mean you have to give up hope. Your child is depending on you to guide them in the right direction. What will their lives be like in 10 years if they are left to their own devices about eating and exercise? Although it is great for children to learn how to make their own decisions, the consequences later on in life could be distastrous.

Here are 7 Healthy Child Obesity Solution Tips you can implement now to ensure the health of your child, and help them lose weight before it is too late.

Childhood Obesity Solution Tips #1: Turn Off The TV & Computer

87 percent of children watch between 2 and 6 hours of television every single day. Their break time from that is spent sitting in front of a computer. Remember when there were no such things? An overweight child was rare, and the only time a child was sedentary aside from sleeping was when they were engrossed in a book. Limiting the use of the tv and computer will force your children to be more physically active, and they will lose weight. Want an added bonus? It will limit the amount of foul language and violence your child could be exposed to.

Childhood Obesity Solution Tips #2: Retire From Being Their Chauffeur

Making your children walk to school or anywhere else they need to go will not only help drop their pounds, but it will also teach them the value of time. A generation ago, most self-respecting parents would laugh at their child’s suggestion to drive them to school, let alone to soccer practice, ballet lessons or the mall. The damage done from lack of activity is putting children at risk in more ways than their ballooning weight. Where has the fun of bicycle riding and walking with friends gone?

Childhood Obesity Solution Tips #3: Bring Brown Bagging Back

Until your child’s school cafeteria can offer something more nutritious than pizza and chicken fingers, take the extra time to pack their lunch for them. Having your child bring his or her lunch from home can ensure that they are eating well. What happens when you give your child $2 for lunch in the cafeteria? They will spend it all on large french fries, a can of Pepsi and an ice cream sandwich. When you provide no other alternative than for your child to eat proper nutrition, their bodies will lose weight.

Childhood Obesity Solution Tips #4: Send Them To Bed Earlier

Inadequate sleep has a negative impact on a child’s performance in school, on their emotional and social welfare, and increases their risk of being overweight. Make sure they get at least 8 hours of sleep, and more importantly, send them to bed without a snack! Eating before you rest all night will sabotage any person’s weight loss efforts because your body has to work while you sleep to digest the food you eat. This results in a tired feeling when you wake up in the morning that could last for hours into the morning.

Childhood Obesity Solution Tips #5: Stop Allowing Them To Drink Sugar

Drink sugar? What exactly does that mean? It means soda pop, sports drinks and fruit drinks that are packed with sugars. Children get most of their calories from beverages, when they would be better off getting them from fresh fruit and other healthy solid foods. Take a look at the orange juice label. You will be shocked to learn that it is mainly sugar. I know what you are thinking. You yourself grew up drinking these things and you were not a fat child, right? The difference is that now serving sizes and portions are almost double what they used to be, and they are consumed more frequently.

Childhood Obesity Solution Tips #6: Sign Them Up For Something

Our bodies are meant to move, not to sit for hours and hours in front of a TV or computer screen. When your child participates in an activity after school that they enjoy, they will not even miss the couch. Not everyone is good at sports, but almost everyone has an aptitude for some physical activity. They get exposed to different things…martial arts, snowboarding, music lessons, dancing, gymnastics, roller skating, and rock climbing are all just as effective as football and soccer for building healthy bodies.

Childhood Obesity Solution Tips #7: Provide Proper Nutrition

There is nothing better than to start your children’s day off with proper nutrition, and encourage them to make healthy food choices throughout the day. Do not take them to McDonalds just because you do not want to cook something. This is where they will learn habits that will continue into their adult lives. I lost 70 pounds when I began drinking a soy protein shake with fruit every morning instead of eating a fatty breakfast or nothing at all. I have kept my weight off for 15 years because of the proper nutrition I chose to eat. A child who learns this will grow up to be a happy adult. Trust me!

Following the 7 Childhood Obesity Solution Tips listed above will not only help your child lose weight and keep it off for good, but it will also eliminate the word obesity from your family’s vocabulary. What is most important, however, is having the kind of mindset that allows you to want a better life for your child. Technology is great, but it is being abused and our children are suffering physically because of it. Have the courage to make the small daily changes in your child’s life now when it matters the most.



Tara

Paul Hata asked:


You see it everyday, news and information that bring to the front our problem with our weight. It is a national problem. It’s not just your older sedentary population; it’s not just your overworked middle-age population; and it’s not just your nerdy teenage population. It is a national epidemic. How did we go from one of the most physically fit nations, to just wallowing in our weight?

Over the last thirty years, food nutritionists and the food industry as a whole have embraced the idea of lowering our fat intake. This was a direct result of the information published by the government that encouraged less egg consumption because of the cholesterol found in eggs. After that particular piece of information, doctors began to discover that when we consume fat, we have higher incidences of cholesterol problems. The logical conclusion: fat must be bad for you. And so, an entire generation as grown up with fat-free foods. A whole generation grew up believing that fat was what made us fat, clogged our arteries, and generally caused ill-health.

So what did we do? We turned to carbs to make up for the loss in taste of food that had the fat removed; for you see, fat is what gives many of our foods their delicious taste. When you remove the fat, the taste must be artificially injected into the food. The end result is a food that is higher in carbohydrate content, but lower in fat. Hence, all the wonderful labels displaying the claim of fat free but neglect to mention the higher level of carbohydrates. Lowered fat should have created a population of slim, trim, healthy people. Right?



We could not have been further from the truth. As it turns out, fat is a necessary part of our metabolic processes. We need the fat in order to properly utilize many of the vitamins and nutrients we consume. When did we make this discovery? Probably some thirty years too late for some people.

Now, we have an entire generation of young people, who have because of their high carbohydrate food choices, become a nation of obese adults. Never before has a nation recorded the kind of obesity problems this nation is facing now. Never before have we ever had so much, to have so little. These young people are experiencing low self-esteem, weight related health problems, and whole host of emotional problems, thanks to obesity issue. How can we try to help them correct this problem?

According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight.

Now, take that calorie information, use the food pyramid and comprise a combination of foods that will help you achieve this recommended daily intake, and still be enough to be filling and please the palette. You now have an individualized healthy eating plan. This is the safe sure way to reach weight loss goals. It didn’t become a problem overnight, and it won’t go away overnight.



William