Is a Lack of Sleep Killing You?

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That's a bold question but it may very well be true.

You may have heard it before, "The earlier you get to sleep the better it is for you."

Now apart from the obvious that more sleep, the better, the actual act of getting to sleep before midnight is so KEY!

Want your exercise and diet to work? Want to prevent cancer? Acute illnesses?

Each hour of sleep before midnight equals two hours after midnight.

Think about that.

Sleeping during the hours before midnight are twice as important as the number of hours after midnight, due to the synchronizing of the meridians of the body and various organ systems.

Also, sleeping less than 6-8 hrs will create problems with your insulin levels which increases your risk for diabetes among other things. [note: for those trying to lose weight this is NOT what you want as it makes it harder on your body to utilize fat from your fat stores for energy]. Try to sleep in complete darkness, as any light will disrupt your sleep.

Lets take a look at a natural sleep-wake cycle








A few points to consider from this:

1. As the sun rises, cortisol levels rise.
2. Remain at moderate levels throughout midday, supporting daily activities.
3. In the afternoon, cortisol levels begin to fall as the sun begins to set.
4. This decrease allows melatonin and the growth and repair hormones to increase.
5. If we follow this cycle, we should fall asleep around 10pm to 10:30pm as this is the time most physical repair occurs and at around 2am is when most mental repair occurs.

Now lets look at a disrupted sleep-wake cycle








A few points to consider from this:

1. This shows what happens when cortisol levels are elevated above normal due to such things as TV, fluorescent lights, working late in the evening, etc.
2. Since cortisol takes hours to clear from the blood, this will disrupt the release of melatonin and other growth and repair hormones.
3. If you go to bed after midnight you’ve already lost 2 hours of physical repair time as it begins around 10pm.
4. This can lead to adrenal fatigue and can manifest for instance as chronic fatigue syndrome, viral infections, bacterial and fungal infections and headaches.
5. To prevent this, get to bed on time by 10:00pm or 10:30pm at the latest.

Good sleep is at THE FOUNDATION of good health. You could be exercising, eating the right foods, have low stress levels and STILL succumb to acute illnesses because of a lack of good sleep.

For information about how to improve your sleep, click the link below:

33 Secrets to a Good Night's Sleep
http://www.mercola.com/article/sleep.htm

Video by Dr. Mercola
http://v.mercola.com/qa/why-is-it-important-to-go-to-bed-early-1445.aspx

Articles on the importance of sleep
http://search.mercola.com/Results.aspx?q=sleep%20before%20midnight&k=sleep%20before%20midnight

OR read:



Look your best!

Tyron

http://www.MakersBody.com
http://www.LookBetterNakedBootCamp.ca Tweet This

Total Body Fat Loss Workouts to Prevent the Holiday 5-10 Pound Gain

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Come Christmas (or presently Thanksgiving for my American readers) I know you're gonna do your thang and get your grub on come Turkey Day (either Thanksgiving or Christmas), so why not crank it with some total body med ball workouts so that you can actually earn the feast!

Remember, your body best handles sugary and starchy carbohydrates and higher calorie meals within 3 hours of intense exercise.

A colleague of mine, BJ Gaddour, owner of GetSexyBootCamps.com in Milwaukee, WI, has put together some done-for-you workout videos below so check them out. If you feel you really go overboard with the turkey meal, feel free to do the second med ball workout later in the day after the big meal ;)

5-Minute Total Body Fat Burning Workout #1- Med Ball

- You will alternate between 50 sec of work (max reps or max hold) and a 10 sec rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise# Exercise Category Exercise Variation
1. MB Sumo Deadlifts
2. MB Chest Passes
3. MB Alternating Lunge + Twist
4. MB Alternating Rows
5. MB Upper Body Twists

Click the link below to view a complete done-for-you workout video demo @



5-Minute Total Body Fat Burning Workout #2- Med Ball

- You will alternate between 50 sec of work (max reps or max hold) and a 10 sec rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise# Exercise Category Exercise Variation
1. MB Back Squats
2. MB Kneeling Shoulder Passes
3. MB Single-Leg Hip Extensions*
4. MB Alternating Bicep Curls
5. MB Leg Raises

*switch sides half-way unless alternating or performing an even number of multiple sets

Click the link below to view a complete done-for-you workout video demo @



Look your best!

Tyron

http://www.MakersBody.com
http://www.LookBetterNakedBootCamp.ca Tweet This

How To Create Healthy, Fat Blasting Meals Using Your Thanksgiving or Christmas Turkey

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It’s about that time of year again, when that big old bird will come out of the oven for Christmas (and just a few weeks ago - Thanksgiving). Thanksgiving and Christmas dinners get associated with excess and horrible holiday weight gain.

But really should turkey be blamed? Nope!

You can, if you want, to blame stuffing, mashed potatoes and gravy, and pumpkin pie for that, but leave the turkey out of it! After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth.

Regular protein intake is crucial in accelerating the repair that occurs in muscle due to high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. Very important because the more muscle you have, the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself.

When it comes to fat storage, protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting the protein you eat requires more than double the energy to digest than carbohydrate and dietary fat. So, live it up this Christmas season and enjoy your turkey without guilt.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption efforts I’ve put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!

1. Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.


2. Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.


3. Turkey Medallions With Cranberry Glaze

Turkey Medallions:
- 6-8 oz. Turkey
- Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan of either butter, olive oil or coconut oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.


4. Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes one male servings and two female serving.


5. Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- olive oil for pan

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a baking dish with olive oil drizzled on dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.


6. Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.

Makes one male serving and two female servings. Tweet This

Want Rapid Fat Loss and Lean Muscle Gain? Try These Exercises On For Size

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In my years of helping people lose body fat and build lean muscle, I know how important exercise selection is what and how key it is to pick exercises that are going to work the most amount of muscle, burn the most amount of calories, in the least amount of time.

Lets keep this simple. The best exercises for losing weight and body fat are the ones for lean muscle gain and visa versa. As mentioned above, these exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Real world case studies and scientific research have shown that total body workouts are superior for maximal fat loss and muscle gain than single joint, isolation exercises such as tricep kickbacks (which I see MANY women doing). But let’s take this one step further…

Let’s dramatically accelerate results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout

More Muscles Involved =

More Calories Burned + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Lean Muscle Gain

Isn't that what everyone wants? Then why are we constantly selecting exercises like tricep kickbacks? I'm guessing because they are easy.

To be honest I can understand because these Total Body Exercises can be loved and hated at the same time. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize you looking and feeling better. Hated because they break you every single workout by leaving you in tears while in a pool of your own sweat. Not for those who are looking for the easy way out, but definitely for those who want to change the way they look and feel.

Without further adieu, here is the official top 10 list of exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Here are some great videos of some of the above exercises so that you can add them to your own training routines for better results:







Well I hope you take my expert advice and jack up your training with these 10 total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding you back in the days to come ;)

Resurrect your body back to life!

Tyron

www.MakersBody.com
www.ResurrectYourBodyBootCamp.com Tweet This

Building a Simple, Effective Rapid Fat Loss Circuit Workout

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Back in the early days of resistance training, the heart of most exercise programs revolved around performing exercises in a straight set format. Basically what this means is that you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set two or three times. Shorter rests for a fat loss goal and longer rests for a strength or power goal.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

Want to save time? Perform your exercises in the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. The key with this approach is it allows you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, there's also a bonus in that while you are exercising one muscle, you're encouraging further recovery of the area worked by the previous exercise - it's called reciprocal inhibition for those sciency ones out there. Ultimately you get more work accomplished in less time, who wouldn't want that? See below for some ways to incorporate alternating sets in your program:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, circuit training may just take the cake. To demonstrate why, let’s examine one of my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to generating a jacked up metabolism for hours and hours of fat loss is to perform each exercise with maximal intensity while separated by brief rest periods as you want to do as much work as possible in the shortest amount of time. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

Fat Loss Circuit

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

Look fit. Look healthy. Look better naked!

Tyron

www.MakersBody.com/BootCamp.html

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1st Annual Pumpkin Fat Loss Workout Video

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I've got something special for you today...actually two things.

First, just last Saturday, Nov. 1, I held my 1st Annual Pumpkin
Fa.t Loss Workout where the entire workout revolved around using
just a pumpkin!

You may be thinking, "Oh that I have to see."

No problem.

I filmed part of the event so if you want to see how a workout can
revolve around a pumpkin click the link below.

Pumpkin Fat Loss Workout



Don't miss out next year as we're going to crank it
even more!...however with more costumes and pumpkins though.

Second, a colleague of mine, BJ Gaddour creator of Workout Muse,
audio cardio interval soundtracks, put together a FR.EE audio on
how to survive the holiday bulge.

Some of us are dangerously on track for the typical 5-10+ lb weight
gain that the average American faces during the post-Halloween
months of November and December.

So what he decided to do was gather some of the best fa.t loss
experts from around the world to do a no-holds barred holiday
survival roundtable to help YOU save your waistline this holiday
season!

Click the link below to listen to this amazing F.R.E.E podcast
where we spill the beans about the training and nutrition
strategies that we have collectively used with thousands of people
to maintain, if not lose, weight during the holidays:

Holiday Survival Roundtable Podcast
http://www.topherfarrell.com/Site/Podcast/Podcast.html

There is simply a ridiculous amount of f.r.e.e content here.

And please be sure to forward this email to any friends or family
members to whom you feel may benefit from it ;)

Tyron
Look Better Naked Boot Camp

Your Look Better Naked Solution...Guaranteed!
http://www.MakersBody.com/BootCamp.html

P.S. Keep a look out in your email inbox as there may
be a Christmas event coming up that you won't want to miss...think
weighed candy canes!

P.P.S. Oh by the way, we raised $120 for the Water for Life Foundation! Tweet This

Fat Doesn't Make You Fat

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Hey there,

Today I have a guest post from a friend and colleague of mine, Ben Warstler, in the New England area. Ben runs very success fitness boot camps.

Enjoy his post on why fat doesn't make you fat...it's a myth!

***********************************

There is a common myth out there that has its roots in the 1980's and unfortunately still thrives today. And that is the thought that fat is the only food that causes weight gain.

The unlimited choices of fat free food items are so immensely popular in our society that you would think if this was the lone culprit, we would be very healthy and fit.

As you know this is not the case. In fact it is the complete opposite.

We are a fatter society than we ever have been, and our kids are getting larger and larger too.

So fat free foods don't seem to be cutting it alone. Why? Well first we have to look at the fat free foods themselves.

A food that is made fat free that isn't meant to be must have 'fillers' to replace the space left vacant by the fat that has been taken out or not added.

The old adage, when you take something away you must replace it with something else rings very true here.

The fillers are usually foods that you wouldn't eat if you were trying to eat healthy.

Some examples of fillers are High Fructose Corn Syrup (not healthy despite what you hear in the television commercials), hydrogenated oils, or preservatives (too many to name here).

These fillers in turn make the once thought healthy fat free food a food you wouldn't touch on a supportive and healthy eating plan.

Now hold on before you run out the door and buy that Cesar Salad Dressing you have been craving, there's more to this.

The key to a supportive menu is to create balance.

Healthy fats are fine and will not cause weight gain provided the nutritional balance is intact.

What I mean by that is if you are going to have an elevated amount of healthy fats, your carbohydrates must be lowered to create a supportive balance and the proteins must be elevated.

The fat gaining combination is high fat with high carbohydrate intake.

When the two together are high, then you can guarantee a gain in fat.

Not only will that mean your protein intake is low (which has a high thermogenic effect - amount of energy used from food for digestion), but your muscles will not have the recovery nutrients it needs to maintain and grow lean muscle tissue.

The lower thermic effect of carbohydrates and fats combined with the effect carbohydrates have on blood sugar levels sets up a recipe for disaster for your fat loss efforts.

In our Metabolism Makeover Program and in the Former Fat Kid Fat Loss System, we work on a progression of decreasing the carbohydrates and increasing the protein intake while maintaining a healthy fat range.

Once the carbohydrates reach a specific level and the proteins remain high, then we increase the fat intake to maintain a healthy level.

And with a reduction in calorie intake, this creates the synergy needed to optimize fat loss in your nutrition plan.

Make today better than yesterday,

Ben
www.bensbootcamps.com
The Former Fat Kid Fat Loss System


p.s. Don't forget to come on out with some family members, coworkers, or friends to my 1st Annual Halloween Fat Loss PUMP-kin Workout Extravaganza this Saturday November 1at 4:00pm at the BFit Studio at 103-38 Fell Ave., North Vancouver (right across the street from the north shore auto mall).

When you come don't forget to bring a pumpkin (10 lbs for females, 20 lbs for males).

Wear a costume if you can.

Are you PUMP-kin ready? Tweet This

Halloween Total Body PUMP-kin Workout Event for Charity

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Look Better Naked Boot Camps
Annual Fat Loss
Halloween Workout Extravaganza!

www.MakersBody.com/BootCamp.html

Help yourself by helping others!

This workout is FREE and open to the public and is serving as a fundraiser for The Water For Life Foundation. Donations are not mandatory, but are strongly encouraged!

When: November 1st at 4:00pm
5:00pm for a free dinner!

Where: The BFit Personal Training Studio: #103-38 Fell Ave., North Vancouver (right across the street from the North Shore Auto Mall)

What to bring: Yourself, friends and family, a pumpkin for each person (females 10 lbs., males 20 lbs.) and a costume that you can move in!

What to wear: Costumes are not a must, but are highly recommended. They can be as simple or as elaborate as you want, but please remember you need to be able to move! Also, please wear sneakers as footwear.

Enjoy a fun Halloween-Themed Workout with treats to follow! Best of all, it’s free!

I look forward to seeing you out!

Are you PUMP-kin ready?

Tyron

TyronPiteau@gmail.com

604.626.2342

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Fruits and Vegetables: Better Than You Thought

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Have you ever wondered, "What does this fruit (or vegetable) actually do, is it helping me?"

If so, WATCH THIS VIDEO and see the parallels between fruits and vegetables and the organs of our bodies.

These are serious powerhouses God gave us to combat disease and dysfunction.

Enjoy!



Tyron
www.MakersBody.com

p.s. Claim your 1 week FREE to my Look Better Naked Boot Camp by contacting me at TyronPiteau@gmail.com or 604.626.2342.

Only less than 2 weeks left to get an ADDITIONAL 2 weeks FREE to camp by bringing a friend, family member, or coworker that signs up!

Bring 2 people and get an entire camp FREE!

"Look Fit, Look Healthy, Look Better Naked"

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Work Towards Sexy Abs With Just a Pumpkin

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Is it possibly to work your abs with just a pumpkin?

Absolutely!

As BJ Gaddour of www.WorkoutMuse.com explains, you can work towards flat, sexy abs with the aid of a simple pumpkin.

See if you can do.



[Can't see the video? Click the link below]

http://workoutmuse.blogspot.com/2008/10/8-killer-core-exercises-for-flat-abs.html.

Tyron

p.s. Wanna try a PUMP-kin workout for FREE? Stay tuned as I'm putting together a FREE boot camp workout where all we'll use are pumpkins...and get an amazing fat melting workout! Tweet This

4 Foods For More Fat Loss

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There are simple foods you can add to your diet to encourage further fa.t loss.

Wanna know what they are?

Mike Roussell, PhD, of www.nakednutritionnetwork.com, points out foods that maximize fa.t loss.

1. Salmon - Research from Western University has shown that omega-3 fats (which are abundant in salmon) can boost your daily calorie burn by 400 calories or more. On top of that, salmon is high in protein which also helps burn more calories due to its ability to build muscle and its thermic effect (how much energy/calories it takes for the body to digest). If you can't eat salmon often, take 4 grams of fish oil DAILY.

2. Almonds - They are great snack foods. They're high in fat, fiber, and protein and low in carbohydrates which helps keep your blood sugar levels under control. Another key is they are great for curbing your hunger which is key in fat loss. Keep a small bag of almonds with you at your desk, in your car, or wherever it is you spend most of your time.

3. Broccoli - My favourite vegetable and I'm unashamed about it. From a health standpoint, broccoli contains many phytochemicals (plant chemicals) that help fight against cancer such as indoles. Another compound in it, Calcium D-glucarate, can bind excess estrogen in the body. It's also high in fibre and low in carbohydrates. Eat it EVERYDAY...seriously!

4. Green Tea - Another power food. Green tea is a powerhouse when it comes to health and also helps in the area of fat loss. It contains cancer fighting compounds, antioxidants, caffeine, and the fat burning compound EGCG. Research has shown that a combination of EGCG and caffeine which are both naturally in green tea, help burn extra fat. Aim for 2-3 cups per day.

There you have it, 4 powerhouse foods to help you not only be healthier, but burn more fat at the same time!

Tyron
www.MakersBody.com

p.s. The 2 weeks FR.EE offer to my Get Results Boot Camp is extended to Tuesday Oct. 14 '08 as we won't be having boot camp on Monday due to Thanksgiving.

Call 604.626.2342 or email TyronPiteau@gmail.com to claim your 2 weeks FR.EE.

"I have lost a lot of inches since the beginning of the bootcamp, most of them after I started the nutrition plan. It's fantastic! I can wear pants that I was wearing two years ago, before I gained all the fat. I feel great and I have a lot of energy. My weight also dropped by 6 pounds since the beginning of the nutrition plan. The tailor had to take inches off my wedding dress because it was too big!" - Emmy Vallee

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3 Simple Tips To Melt Fa.t and Keep It Off!

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They're absolutely NOT...

1. Exercise 14 hours per week. (note: In December I'll be having an article published on why exercise alone doesn't work).

2. Eat only carrots and celery.

3. Never enjoy life.

They're simple and effective...of course when done consistently.

I just had an article published in North Shore Magazine on these 3 simple fa.t loss tips.

To find out what they are, visit www.NorthShoreMag.ca and click "Read Online". Then click on the magazine cover. My article is on page 27.

As you'll find out in the article these are really simple to do, but consistency has got to be implemented if you want to see lasting results.

Take it from a client of mine who's been consistent with the nutrition plan I've put him on and he's lost almost 60 pounds in less than 3 months!

Want those kind of results?

This can be you! Start today.

Tyron
www.MakersBody.com


p.s. For your FR.EE consultation to help you drop body fa.t fast and keep it off, call me at 604.626.2342 or email me at TyronPiteau@gmail.com.


p.p.s. Visit http://www.NorthShoreMag.ca for the 3 simple fa.t loss tips! Tweet This

Less Than 2 Weeks Left...Look Better Naked Now!

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Just a quick note to let you know that my introductory 2 weeks FREE offer to my Look Better Naked Boot Camp is good ONLY until Monday Oct. 13, 2008.

With an offer like that what do you have to lose but some unwanted body fat. And I'm sure you don't mind leaving that behind.

After the 2 weeks, if you like what you see and feel then you are more than welcome to join the camp and get results like those below.

"I'm in my second round of boot camp. I've had a great time. The people are amazing and the workouts are fun. Best of all I've lost 10 pounds and 1 pant size!" - Julie

"I have lost a lot of inches since the beginning of the bootcamp, most of them after I started the nutrition plan. It's fantastic! I can wear pants that I was wearing two years ago, before I gained all the fat. I feel great and I have a lot of energy. My weight also dropped by 6 pounds since the beginning of the nutrition plan. The tailor had to take inches off my wedding dress because it was too big!" - Emmy

"Starting boot camp on June 19 '07, I was challenging myself to see and feel some good results. I took a before picture and weighed myself just for fun. Not even two full weeks into the camp and I've lost 15lbs. It is now Aug 10 '07 I've completed 7 weeks of Bootcamp and have lost a total of 20lbs and gone down 2 sizes in my clothes. I have always wanted to train in this way but I never knew how. In this Bootcamp I am able to push myself or take it easy it's up to me but the fact that it's only 45 minutes makes it easier to really push myself and there is so much variety that you almost forget that your working so hard. I have experienced such great results in such a short period of time, I encourage anyone that is discouraged with their exercise program and wants to have some fun and challenge themselves to come and join in on the camp - you'll love it." - Jodi

So I tried it - loved it from day 1. Within three weeks I started to feel a difference. All of a sudden you can feeling toning deep inside and just different things. Tyron's nutritional plan is so helpful, he's so encouraging, he's not a drill sargent. He's got me thinking about food in a way I didn't even know possible. I've always been a carb junkie and a sugar junkie and its amazing. Yeah I still kinda crave a little bit once in awhile but I've really think about when I go and reach for it, is this really the right thing to do or not.
- Dorian

It only took a few sessions before I started to notice a difference. By the time I'd finished two and a half months, I was feeling great and had lost 12lbs (2 dress sizes!). Now, I feel really excited when I go to each session. I'm more motivated about my training than I ever have been, all because I took advantage of a great opportunity. Boot camp is a fun and exciting way to get healthy! The trainer and students have made this a wonderful, supportive experience for me and I'm positive that they'll do the same for anyone willing, like I was, to give it a shot."
- Sandy


To claim your 2 weeks FR.EE, call Tyron at 604.626.2342 or email him at TyronPiteau@gmail.com.

Tyron
www.MakersBody.com

p.s. Remember this offer is ONLY good until Monday Oct. 13, 2008.


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Michael Phelps and Kellogg - Is a Controversy Brewing?

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Did you hear in the news that Michael Phelps is promoting kids to be more active through Kelloggs?

Sounds good doesn't it, but is it really?

Yes and no. Let me explain.

Apart from the surface, what is being promoted?

To consume more highly processed, sugary foods, right?

Of course I'm all for kids becoming more active as childhood obesity is on the rise like never before. Kids are developing Type II diabetes which was originally known as an adult disease. They are also going to their doctors with high cholesterol and heart disease at young ages.

Sad isn't it.

Kids are just not as active as they used to be years ago.

We all know that kids are more and more sitting around watching TV, playing video games, not participating in as many activities as kids used to before and are just all around not physically active.

Now the thing with Michael Phelps being on the Kelloggs' cereal boxes is that this will ultimately lead to kids eating more of these types of foods.

Not good. As really these types of foods further perpetuate the obesity problem. By no means do they cause the problem but they sure don't help.

Kids may also think (either consciously or unconsciously) that if I eat these foods I'll be like Michael Phelps, but we all know that isn't true even though Michael Phelps' 12,000 calorie diet is not what you'd consider healthy (from what I've seen, there's no fruit or vegetables in it except for tomato sauce spread over a POUND of pasta!)

What are your thoughts on this issue? I'd love to hear them. Feel free to comment below.

Tyron
www.MakersBody.com

p.s. I'd like to offer each and every one of you who has never trained with me before to come in for a free exercise session and "test drive" my services.

If you are wanted to change the way you look, feel, and live, lets make it happen.

Call me at 604.626.2342 or email me personally at TyronPiteau@gmail.com.

---

See links below for more information regarding this issue.

Michael Phelps Endorses Kellogg and Loses Respect of Nutritional … - “Super Hero” becomes
“Super Sell Out” Super Olympian and Gold Medalist, Michael Phelps, who blatantly boasts that he
follows a horrendous junk food diet, has now signed a very lucrative deal with Kellogg’s Corn Flakes
and Frosted Flakes …

Has Chlorine Affected Michael Phelps In Choosing McDonalds and … - Has The Pool Chlorine Affected
Michael Phelps In Choosing NON-Nutritional McDonald’s and Kellogg’s? When you bring home eight
gold medals in a single Olympic season, you can pretty much choose who you want to sponsor. …

Quick Hits: Kellogg's, Michael Phelps Go for Green - Some folks are frosted because Olympic gold metal
winner Michael Phelps has agreed to endorse Kellogg’s (K) Frosted Flakes. You know frosted as in
sugar; sugar as in baaaaaad. “I would not consider Frosted Flakes the food of an Olympian …

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The Killer Within...Can This Be Stopped?

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Don't let this be you!



Tyron
www.MakersBody.com Tweet This

Do You Believe In Miracles?...if not, read this!

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I have a rather interesting story that happened to me on just this past Saturday.

If you don't believe in miracles now, I hope this story will move you closer to believing in them.

On Wednesday of last week I dropped my hockey skates off at a sports shop in my area to get sharpened and some repair work done on them.

They said they'd be ready in a day so I thought as long as I get them before Saturday at 6pm I'd be fine as I had a game that night at 9:30pm.

So Saturday comes along and I completely forgot to pick them up until 6:30pm, which is a slight problem as they closed at 6pm.

I called the store's two numbers quite a few times in hope that someone was still there working on something, but to no avail. They had left.

My mom suggested I swing by the store in hopes that someone was in fact there but just wasn't picking up the phone.

I thought it'd be a waste of time as I would drive all the way there to only experience what I knew.

But thank God for moms, she insisted I go and in fact said she'd drive as she was pretty persistent.

So we get to the shop at around 6:55pm and I make a beeline for the door. After a few minutes of standing there calling the shop's two numbers and make a call to the captain of my hockey team and am leaving him a message when I see this dark image moving in the shop towards me.

Out of shock I see my mom walking towards me from the inside.

One of the employees opens the door and allows me in and my mom relates to me how she got in.

So while I was standing at the door my mom drove to the back of the building and as she was driving back there she noticed a car parked in the area right behind the shop.

She mentions she went right up to the car, beeped her horn, rolled down the window and told the driver WE NEED SOME SKATES!

Thank God he in fact worked there.

Here's the amazing part. He mentioned that he was driving with his wife to go to some event and just felt he should go back to the shop and make a call on his cell to a friend (as he didn't want to drive and talk at the same time).

He said he's never done that before but just felt like he should just go back to the shop. So in that few minutes that he would have been there, my mom showed up.

To me that's a miracle. As what are the chances of him going back to the shop when he's never done that better and being there at the exact time we showed up.

If you don't believe in miracle hopefully this has changed your mind some.

Tyron
www.makersbody.com Tweet This

Fish Oil vs. Flaxseed - Who Wins?

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Have you ever asked yourself this questions: Should I take flaxseed oil in addition to or in place of fish oil?

To answer this you should probably know a little about the two fatty acids that the body cannot biosynthesize, and are therefore considered essential: linoleic acid (an n-6) and alpha linolenic acid (an n-3).

These two fatty acids must be obtained from the diet because the body lacks the delta-15 and the delta-12 desaturases, which are needed to create double bonds and elongate fatty acid chains beyond 9 carbons to create these essential compounds.

Still with me?

Good.

As nutritionist and strength coach Alan Aragon has noted on several occasions:

“……based on estimates from archaeological and modern-day hunter-gatherer population research, human beings originally thrived on a diet whose ratio of n-6 to n-3 fatty acids was approximately 1:1, and unlikely to be greater than 4:1. It also contained far less trans fatty acids and than the present diet. Today, consumption of n-6 to n-3 fatty acids is roughly 25:1. A major cause for this is the predominance of n-6 oils (corn oil, sunflower oil, safflower oil, refined packaged grain products) and a relative minority in n-3 sources (fatty marine fish, flaxseed oil, walnuts, and small amounts of canola oil).”

That being said, there is often a stigma associated with flaxseed products in general. It’s often been noted that ingesting flaxseed to increase levels of EPA/DHA (the omega-3’s) is pointless due to the poor conversion rate of ALA into the said omega-3’s.

However, in his book Girth Control, Aragon showcased a study in which a team recently observed 3g ALA/day (from 5.2g flaxseed oil) raise plasma EPA levels by 60% at the end of a 12-week trial.*

Flaxseed oil WILL convert to long chain omega 3s however not everyone can do it effectively as certain individuals lack delta-15 and the delta-12 desaturases, specific enzymes to aid in conversion.

I do however recommend adding ground flaxseed to your yogurt or protein shakes as a serving of about 1 tablespoon elicits roughly 3-5 grams of fiber (depending on the brand), and the lignans found in flaxseeds also serve as an antioxidant.

If you are going to choose one, go with fish oil, however I would include both as mentioned above about including ground flaxseed with yogurt or in a shake.

Other sources of omega 3 fats are: fatty fish (such as salmon, anchovies, sardines, mackeral), nuts (particularly walnuts), krill oil.

Tyron
www.MakersBody.com

* The reference study is found in Alan Aragon's book "Girth Control" found Click here.

p.s. Claim your 2 weeks FREE to Get Results Boot Camp and start transforming your body into the way you want to look.

Get Results Boot Camp is Your 'Look Better Naked' Solution

To claim your 2 weeks FREE contact Tyron at 604.626.2342 or email him at TyronPiteau@gmail.com

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Vitamin D is THAT Important...Start Now

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I posted about a week ago about the importance of Vitamin D (in fact its not even considered a vitamin anymore but a hormone, that's how important it is) and how most, if not everyone, are deficient in vitamin D.

I just read a recent blog post from a colleague of mine in the fitness industry, Tony Gentilcore, and he talks about a recent study done on vitamin D and how we need more of it than we think.

Vitamin D=The He-Man of Supplementation
by Tony Gentilcore

I know, I know, I must sound like a broken record with the vitamin D talk yet again. But I thought I would pass this along to all of you because I thought it was interesting.

From Reuters Health:

Giving school children very high doses of vitamin D is safe, and may be necessary to bring their blood levels of the nutrient up to the amount necessary for optimum bone growth and health, a new study shows.

It’s been fairly well established in the literature (especially within the past 1-2 years) that vitamin D supplementation in adults is perfectly safe, and to a degree, almost mandatory. With a plethora of health benefits such as improved bone strength/bone mass, increases in lean muscle gain, improved cardiovascular health, improved blood pressure, improved sense of well-being (it’s no coincidence that we tend to feel down in the dumps during the winter months), and improved immune function.

In a previous study, Fuleihan and colleagues found that giving 10- to 17-year-olds relatively high doses of vitamin D3 increased their bone mass and bone area, as well as lean mass. In the current study, they report on both the short- and long-term safety of high-dose supplementation.

You can read the article (link above), but I’ll summarize the results of the new study:

***Currently, the Institute of Medicine recommends 200 IU of D3 daily for children. In the current study, the high dose was 2,000 IU daily. Or what I like to call, “lets see what happens.”

Short-term study: 25 school children took either a placebo or 14,000 international units (IU) of vitamin D3 per week for eight weeks. Levels of the vitamin in children treated short-term rose from 44 to 54 nanograms per milliliter (ng/mL).

Long-term study: 340 participants took either a placebo, 1,400 IU weekly, or 14,000 IU weekly of vitamin D3, and were followed up at six and twelve months. In the long-term study, levels rose from 15 to 19 ng/mL in children given 1,400 IU weekly and from 15 to 36 ng/mL in the higher-dose group. And no one grew a third head or developed some crazy mutant power.

Of course one could argue (ie: me) that vitamin D supplementation wouldn’t even be an issue if kids would actually go outside for a change, rather than spend their free time on the internet or playing Rock Band.

Tyron's comments:

So put down the remote, get off the couch and get outside in the sun and get your vitamin D!...or if you want to watch TV guilt-free, take a 2000 IU of vitamin D3 per day...this is what I'm going to do...hehe don't tell my trainer...oh wait, that's me...

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Foods and Conditions That Elevate High Cholesterol Levels

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I just recently saw an interview with Dr. Eric Braverman, a medical doctor who's had some pretty amazing results with his patients.

He reported in the interview that out of the 10,000 patients he has worked with, he has been able to restore to health, patients who came in needing bypass surgery but through his help have not needed it.

In one of his books, The Amazing Way to Reverse Heart Disease Naturally, he mentions the following foods and conditions that contribute the most to high cholesterol levels.

1. Amino Acid deficiency caused by poor quality protein intake.

As my clients know, I strongly encourage eating high quality protein at least every 4 hours.

2. Antioxidant deficiency (vitamins C, E, selenium, zinc) caused by low intake of fruits and vegetables.

On top of eating protein every 4 hours, every body no matter what their health goals are should eat 1 cup of vegetables at least 3 times per day.

3. Deficiency in biotin and carnitine (substances related to the B vitamins) caused by processing of whole grains.

Consuming foods in their whole form is one of the best things you can do for your health. For 2 weeks try not eating anything that's refined or processed and see how you feel.

4. Essential fatty acid deficiency caused by poor quality fat intake

The number 1 supplement I recommend everyone take is a high quality fish oil supplement. No matter what your goals are, this is a must.

5. Excess alcohol intake

Apart from destroying your health, it greatly affects your ability to lose body fat particularly around the midsection.

6. Excess hydrogenated or processed fat intake (lard, shortening, cottonseed oil, margarine, and others) found in many refined processed foods.

Again, if you can do the test and stick with eating whole foods that are not processed you'll avoid most if not all of these dangerous fats and oils.

7. Excess starch intake (corn, white potatoes, and others)

From what I teach clients, its not that these foods are bad in and of themselves, just consume them at the right time and your health and the way you look will be fine. Remember: timing is key with these foods.

8. Excess sugar intake found in many refined processed foods.

Many packaged foods have sugar in them even if its not listed as sugar. It may say "sucrose", "maltose", "glucose", etc. Anything that ends in "ose" is a sugar. Don't let them fool you.

9. Fibre deficiency caused by low intake of fruits and vegetables.

Solved by eating 1 cup of vegetables at least 3 times per day. Toss in a piece of fruit here and there and you'll be laughing.

10. Food allergies.

11. Hormone deficiencies (testosterone, DHEA, estrogen, growth hormone, and others)

Particularly as people age their hormone levels drop thus making them more susceptible to higher cholesterol as these hormones help control cholesterol levels. To boost up your hormones naturally, begin an exercise program. At Get Results Boot Camp we're offering 2 weeks FREE so come and check it out!

12. Liver dysfunction.

13. Increased tissue damage due to infection, radiation, impaired liver function, or oxidative activity.

So there you have it, 13 foods and conditions that contribute the most to high cholesterol levels. Start making changes today.

Tyron
www.MakersBody.com

p.s. Come out and enjoy 2 weeks FREE to Get Results Boot Camp FREE.

Remember camp is open to all ages and each session can be tailored to your fitness level and ability.

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Exercise Alone WON'T Work

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Still not convinced?

Need further proof?

Dr. John Berardi of www.PrecisionNutrition.com provides it.

Read what he has to say below.


"Exercise Alone Doesn't Work"
by Dr. John Berardi

The Texas Study
In a study I recently worked on at the University of Texas, nearly 100 initially sedentary participants either stayed sedentary (about half of them) OR began exercising (the other half).

They exercisers were given a program to follow that added up to about 5 1/2 to 6 hours of activity per week and that lasted for a total of 12 weeks. The non-exercisers did nothing for the 12 weeks except show up for measurement sessions.

These individuals, as stated above, did no exercise before the study began. As a result of this sedentary lifestyle, they averaged between 35% and 40% body fat (according to DEXA scans).

Once the study began, the training group gathered together for 3 weight training sessions per week and 2 group exercise / interval sessions per week. All the training was designed by myself and overseen by a weightlifting coach and group exercise coach. So there was a pretty high level of quality control there.

Now, it's important to note that we didn't alter the participant's eating at all. And we did this on purpose. We wanted to test the effects of exercise alone - without diet. In other words, the question became:

"Without a dietary intervention, can exercise alone reshape a person's body?"

At the end of the 12 week study, we got our answer:

"Not so much..."

That's right, when analyzing the data, I was shocked to find that even with 3+ hours of training per week with a weightlifting coach and 2+ hours of training per week with a body-weight circuit instructor didn't really work. The formerly sedentary participants didn't do much better than their couch-sitting counterparts.

That's right, without dietary control, 12 weeks of high intensity training produced a fairly disappointing 1% loss of body fat. In terms of raw data, the participants lost only 1 pound of fat and gained 2 pounds of lean vs. the placebo group.

Frankly, that sucks.

What does other research say. With a new sense of purpose, I started digging around in the research. And I quickly found another recent study suggesting the exact same thing.

This study, published in the April 2008 issue of Nutrition and Metabolism, demonstrated that after 10 weeks of training (3 endurance sessions and 2 strength sessions per week - the flip flop of our study), 38 previously overweight, sedentary subjects also saw minimal changes in body composition with training.

Body Weight -
In this study, neither the control (no exercise) group or the exercise group significantly changed their body weight. Both groups saw about a 0.6lb loss in body weight on average. But again, neither change was significant.

Fat Mass -
When it came to fat mass, the exercise group lost 2.4lbs while the control group lost 0.9lbs. This means that the 50 exercise sessions lead to a mere 1.5lb fat loss vs doing nothing. Better than a kick in the teeth, I guess. But not all that stellar.

Lean Mass -
The exercise group grained 1.7lbs of lean mass while the control group gained 0.2lbs of lean mass. This means that the 50 exercise sessions led to a 1.5lb gain in lean mass vs doing nothing at all. Again, not bad. But not great either.

In this study, there was actually a 3rd group. And this group, in addition to exercising, supplemented each day with 2 nutrient-dense meal replacement supplements. Each supplement contained 300 calories, 5g fat, 25g carbs, and 40g protein and a host of vitamins and minerals. And while the exercise-only group saw small fat losses and muscle gains, the exercise plus supplement group, was a different story.

Body Weight -
The exercise+supplement group lost 4lbs of total body weight. This compared to the 0.6lbs lost in the exercise alone group.

Fat Mass -
The exercise+supplement group also lost 6lbs of total body fat. This compared to the 2.4lbs lost in the exercise alone group.

Lean Mass -
The exercise+supplement group gained about 1.8lbs of total lean body mass. This compared to the 1.7lb gained in the exercise alone group.

So, as you can see, even something as simple as adding a high quality protein drink can improve fat loss vs. exercise alone.

But, again, nothing is as effective as following a solid nutrition program while exercising properly.

For you folks who are looking to look better, feel better, and perform at the top of your game, the lesson should be obvious.

You can train as hard as you want. However, without some attention to your nutritional intake, you simply can't expect inspiring, noticeable results.

Tyron
www.MakersBody.com

p.s. Don't let this be you. Come out the Get Results Boot Camp FREE for 2 weeks and get the exercise and nutrition components working together for you to get the results YOU want.

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How To GAIN Body Fat While Exercising 14 Hours Per Week

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No that's not a typo.

You read that correctly.

How can that be you may be asking.

Dr. John Berardi of www.PrecisionNutrition.com explains below.

Now if this doesn't change what you do nutritionally, I wonder what will.

How To Gain Body Fat
While Exercising 14 Hours A Week
by John Berardi, PhD, CSCS

Exercise Without Diet
A few weeks back I shared with you an article called "When Exercise Doesn't Work."

And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition.

Even to the tune of 6 hours per week...

Even when it's high intensity exercise....

...participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.

Disheartening, I know.

But oh so true.

Especially when supported by this new information I'm going to share with you today.

More Support For the "No Diet Hypothesis"
Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.

(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)

Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.

2 Hours a Day and They Still Got Fatter!
In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.

The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.

At the beginning of the study and again at the end, a host of measures were recorded, including:

A step test and timed mile for cardiovascular fitness

Height, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition

Shuttle run for agility

Standing jump, sit-ups and bench press test for muscular strength and endurance

And sit-and-reach and straddle tests for flexibility

So, what happened?

Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!

What's not so great is that body composition measures worsened.

Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point.

Now, I don't know about you.

But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!

The USDA Food Pyramid circa 2003
(note: the pyramid has since been updated...thank god!)

Exercise + The Food Pyramid
As you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.

However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!

Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.

(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)

Questions
Now, you might have some questions about the study design...as I did when first reading it.

After all, maybe the girls didn't follow the USDA plan to a "T"...

Or maybe they were going thru puberty at the time of the study and that explains the fat gain...

Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.

Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.

For starters, the girls were living in a detention center and they were provided all their meals. So there wasn't much room to cheat.

Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".

Let's Bottom Line This
I could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following.

The data are pouring in.

And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary).

But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.

Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!

So don't leave your nutrition up to chance.

__________________

Posted By:
John Berardi, PhD, CSCS
President, Precision Nutrition Tweet This