6 Dietary steps to a summer Six-Pack

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The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour's spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins.

If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.

Step 1:
Differentiate Healthy Eating & Healthy "Fat Loss" Eating. 

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy "fat loss" eating. Agreed, manyantioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment.

 
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A Specific Type Of Diet Is Required
For A Fat Burning Environment.

Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren't utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider's wallet.

Step 2:
Keep Clear Of Anything That Ends With "ose". 

"An apple a day keeps the dentist/doctor away" are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.

This bears true for the most part but the fructose found in fruits is an insulinspiking ingredients which bear the similar consequences of eating table sugar - you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary's that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs.

All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

Step 3:
Eat Heartily Whilst Accumulating Less Calories. 

A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends.

 
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Eat Heartily.

Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case - calories.

In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.

Less Calories In + More Calories Burned = Fat Loss

Step 4:
Eat Right For Your Type. 

Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book "eat right for you type" and incorporate some of the beneficial and neutral foods whilst eradicating the "avoid" nutrients.

I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish - e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physicaltransformation.

Relationships Between Blood Types:

Blood Type	Can Donate Blood To	Can Receive Blood From
A	A, AB	A, O
B	B, AB	B, O
AB	AB	AB, O
O	A, B, AB, O	O

Step 5:
Eat Fat To Lose Fat. 

The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil.

Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount.

This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

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Step 6:
Glycemic Index. 

The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the Index chart below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable Foods	Moderately Desirable	Less Desirable Foods
Breads: Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat Cereals: Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise) Pasta, Grains and Starchy Vegetables: Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables. Milk Products: Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener) Meats: Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese	Breads: 100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker Cereals: Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety) Pasta, Grains and Starchy Vegetables: Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets. Milk Products: 2% milk, cheese, Regular plain yogurt Fruit: Banana, Kiwi, Mango, papaya, orange juice. Meats: Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.	Breads: White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh Cereals: Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli. Pasta, Grains and Starchy Vegetables: Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips. Milk Products: Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream. Fruit: Pineapple, raisins, watermelon, fruit juices sweetened with sugar. Meats: Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut

Why You Need Fat Burners

We've established that there are supplements that will help obtain optimal results; it's time to look at why you should be taking them. Here are four great examples of how fat burners can help a well planned exercise and diet plan!

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So, you've made the decision that it's time to get your diet and workouts in gear and get on the spring fat loss bandwagon. Beach season is right around the corner and at the moment, you're currently sporting around a little more excess body fat than you're comfortable with.

Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.

• Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.
• Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.
• Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.

While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.

They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.

Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.

Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.

View Fat Loss Products Sorted By Top Seller Here.

4 Reasons Fat-Burners Are Useful

1. Hunger

The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.

Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.

If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.

2. Energy Levels

It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.

Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.

More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.

3. Improved Concentration Levels

Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.

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Fat Burners Help To Improve Concentration Levels.

Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.

4. Improves Overall Health Status

Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.

For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.

As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.

Using Thermogenics as Fat Burners

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today).

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By: Ben Black

Q: I'm a bodybuilder who really wants that shredded physique. After my mass building phase, I have about 15 pounds of fat to lose. I have a really slow metabolism. Will the use of thermogenics give me the cuts and striations that I've always wanted? I'm on a limited budget, so I don't want to waste my money. Are fat burners worth it?

Sincerely,

Steve S.

A: The subject of fat burners is a complex matter, and the success of your endeavors depends a lot on how you use these powerful compounds in conjunction with your training program and diet. Fat Burners can help you attain that shredded physique, but they can also leave you frustrated and broke. Americans spend millions on diet products every year, yet half of them remain dangerously overweight. Think about it, if it was that easy to shed fat like in those six-page ad specials starring IFBB Pro Lee Priest; don't you think the rest of America would start looking like Shawn Ray or Laura Mak? Will fat burners work for you? Keep reading!

What's a Thermogenic and How Does it Work?

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today). These substances are designed to help promote lipolysis in the body (the breaking down of body fat to be used as energy). They also stimulate the body's Central Nervous System, which is why you may feel mentally alert or the "jitters" after popping one of these babies.

Most of the Fat-Burners available on the market today contain roughly the same ingredients. There may be one or two variations in each recipe but they all serve the same purpose - to help shed stubborn body fat. The most popular brands are MD6 by Biotest, Ripped Fuel Extreme by Twinlab, Xenadrine NRG by Cytodyne, and Hydroxycut by MuscleTech. There are reviews on some of these products on this website, so I will not discuss the individual ingredients. I will instead try to clear up some common misconceptions and provide some useful guidelines for using thermogenics.

Key Point: Fat-Burners speed up the body's metabolism, which burns stored fat for energy.

The Beauty of Advertising

"Joe Buff went from a 42-inch waist at 265 pounds to a ripped 28-inch midsection and a shredded 220!!!" How often do you see ads like these in muscle magazines? Sounds too good to be true right? I love the way advertising makes fat loss seem so simple. "Just take this and you'll have a six-pack in no time!" The truth is that many of the top pros featured are contracted by supplement companies to promote their products. When you look at their "Before" pictures, many of them are simply in their off-season mode. Even their poses can be incredibly deceptive. Simply slouch your shoulders, stick out your gut and presto… you're a fat slob! As for the so-called "amazing transformation" in the "After" pictures, these pros are merely close to contest shape - shredded and vascular…so of course they look good!

For those of you that don't know, "Off-season" in bodybuilding terms simply means a period of time where bodybuilders take a break from competition and dieting in order to let their bodies recover. During this period of time it is common for them to put on an additional 10 - 20 pounds of fat. You can still see their muscularity under a layer of fat. These pros are experts at manipulating their diet and training regiment to lose huge amounts of fat FAST, and if anything, the fat burners only played a limited role in their fat loss. You must also be aware that the top pros often have access to anabolic steroids and certain thyroid-stimulators, which allow them to preserve their muscle mass while dropping fat quickly. However, their use is illegal without a prescription in the United States. Can you still get cut without using these banned substances? The answer is YES, but "naturally" the process is much harder.

Key Point: Advertising can be misleading. Thermogenics can help you shed fat, but you must be willing to train and diet hard.

Are You a Walking Fat-Burner?

Before you cry yourself to sleep in anguish, there are still other factors to consider. The key to fat loss success doesn't just revolve around which fat-burner you choose to use. Genetics, diet and training are in every way just as important when it comes to banishing that last ounce of fat from your waist. Everybody generally falls under 3 categories of body types, and most are a mixture of 2 types.

Ectomorphs are characterized by their long, thin body structures. They are commonly known as hard-gainers because of their difficulty in adding significant amounts of muscle mass. However, the fat-loss gods smile upon them with favor, and bestow to them the enviable gift of high metabolisms. Their bodies are very efficient at burning calories and they stay lean all year round. If you've ever wondered why your skinny little brother can inhale six-cheeseburgers without gaining a pound, now you know why. A perfect example of an ectomorph bodybuilder is the legendary Frank Zane. For those of you that fall into this category, thermogenics may help, but are not necessary to reach a low percentage of body fat.

Mesomorphs are gifted with wide shoulders and narrow waists. They add muscle mass easily and their bodies have that nice V-Taper. Their metabolisms are slower than that of their ectomorph counterparts, but with extra cardio and careful dieting, they can slash the fat off relatively easy come contest time. Most top pro bodybuilders, such as Nasser El Sonbaty and Gunter Schlierkamp, fall into this category of body types. If you consider yourself a mesomorph, thermogenics could make the fat loss process a little easier.

Endomorphs are identified by their big bones, wide waists and hips. They also have short arms and legs. Most of the top powerlifters in the world are Endomorphs, because their short limbs mean they only have to move the weight through a shorter range of motion. They generally add muscle easily, but their slow metabolism means they gain a significant amount of fat along with the muscle. Endomorphs need every bit of help they can get when it comes to fat-loss. They would probably benefit the most from thermogenics.

Key Point: You may be predisposed to a lean physique. If not, understand the advantages/disadvantages of your body type and plan your fat loss campaign accordingly.

Jacked up Intensity = Jacked up Fatigue!

Thermogenics are great for giving you that adrenaline surge in the gym. What's that? Five sets of bench presses superset with weighted chins? 6 sets of squats followed by 20 rep leg extensions? Bring it on! OK…OK… you may not feel that pumped, but Fat-Burners are great for increasing your mental focus and intensity, and may even take your poundage through the roof. However, what goes up must come down. The greater your output and intensity in the gym, the greater your post-workout fatigue and recovery time.

If you plan on using thermogenics while training, be sure to assess your recovery levels and get plenty of post-workout rest. NEVER forgo a good night's sleep. Caffeine and Ephedrine increase your mental alertness and may allow you to stay awake longer. That sounds wonderful right? Finish working out at 6pm, take an E/C Stack and go party all night? Truth be told, that if you deprive your body of sleep, you're hindering your body's natural recovery process. What's more, you won't be able to keep your new lifestyle going for long before your body starts producing mass amounts of cortisol (which breaks down muscle tissue) to keep it going. Deep, relaxing sleep allows for the release of Growth Hormone, which performs essential functions such as helping the in the repair of damaged muscle tissue. The average individual needs about 7-8 hours of sleep a night. Bodybuilders may need more. So if you're tired, don't fight it, take a nap!

Key Point: Fat-Burners only boost energy levels temporarily, so get plenty of rest.

Increase Water Intake

Remember…most fat-burners have a mild diuretic effect on the body. (i.e. your body tends to lose water) You should strive to increase your water intake in order to compensate (unless you're preparing for a contest). Water plays an important role in transporting nutrients to muscles and shuttling waste out of the body. 1 - 2 gallons of water a day is recommended for most bodybuilders. Also, take thermogenics with more than just 8 ounces of water. That's the bare minimum that your body needs to swallow the stuff! I suggest taking at least 20 -24 ounces. That way, your body will remain hydrated, which is even more important if you use them pre-workout.

Key Point: Drink plenty of Water!

Assess your Tolerance and Cycle Usage

For those of you new to Fat-Burners, remember to start with the minimum dosage in order to assess your body's sensitivity to these supplements. Because thermogenics are such potent compounds, excessive use may bring negative effects. Some people can take the maximum dosage, but for others such as myself, one capsule of Xenadrine twice a day is more than enough "kick". Thermogenics also increase the heart rate. So don't take them if you already have high blood pressure.

Just like your workouts, your body has the ability to adapt to the use of fat-burners. Over time, their stimulating effects will decrease because your body has gotten used to it. The solution here is not to increase your intake, but rather to cycle off for a week or two. Depending on your tolerance, I recommend adopting 3 weeks on, 1 week off, or 2 weeks on, 2 weeks off cycles.

Use Them to Your Advantage!

Supplementing with thermogenics can make your journey to shredded-ville a lot easier. Having said that, make sure your diet and training regiment are consistent with your goal of fat loss. There are many articles on this website that give helpful tips and strategies when it comes to waging war on fat. The key is to devise a plan and stick to it! Getting ripped takes time, and if you're willing to work hard, the results will follow!

Nitric Oxide & Propionyl-L-Carnitine

Nitric oxide (NO), initially known as endothelium, is biosynthesized within the body from L-arginine and oxygen... Exciting new study shows that GPLC improved NOx levels. Looking for improved vasodilation? Read on!

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Nitric Oxide Stimulating Dietary Supplements
Introducing Glycine Propionyl-L-Carnitine (GPLC)

 What Is Nitric Oxide?

Nitric oxide (NO), initially known as endothelium derived relaxing factor (EDRF), is biosynthesized within the body from L-arginine and oxygen by a variety of nitric oxide synthase enzymes (Collier and Vallance, 1991). Nitric oxide is a gaseous chemical compound that acts as an important signaling molecule within the human body.

Nitric oxide has been shown to decrease platelet and leukocyte adhesion, as well as to decrease the proliferation of smooth muscle cells. These effects are important within blood vessels.

Recent evidence also indicates that NO may be involved in both glucose and fatty acid oxidation (Jobgen et al., 2006). Although, perhaps the most well studied effect of NO is in facilitating vasodilation (opening of blood vessels).

The endothelium (inner layer) of blood vessels is involved in NO production, which acts on vascular smooth muscle cells to promote vasodilation. For this reason alone, nitric oxide has received considerable attention over the past 20+ years from scientists. In fact, NO was recognized as "molecule of the year" by Science in 1992. Additionally, the Nobel Prize in Physiology or Medicine was awarded in 1998 to Robert Furchgott, Louis Ignarro, and Ferid Murad for their discoveries related to NO.

Over the past 5 years in particular, NO has received a great deal of attention from health and fitness enthusiasts, as well as from sports supplement companies who widely market products claiming to increase NO production. In this regard, the primary desired effect is the potential increase in blood flow.

 Exercise And Nitric Oxide:

The demands for increased blood flow with acute strenuous exercise are significant. Although several mechanisms are available to allow for optimal blood flow redistribution with acute exercise, NO indeed plays a major role.

While supplement companies market products targeted at increasing NO, it should be understood by readers that both acute and chronic exercise have been reported to increase circulating NO. This is often determined by the combined measurement of nitrate+nitrite (NOx), which are stable products of the rapidly degraded NO.

Specifically, blood concentrations of NO increase in response to strenuous single bouts of exercise (Bode-Boger et al., 1994; Clarkson et al., 1999), a finding that is evident for both dynamic (Hickner et al., 1997) as well as for isometric (Gilligan et al., 1994) exercise.

Studies involving chronic exercise training performed 3-4 days per week have also noted an increase in resting levels of NO, as measured by NOx (Edwards et al., 2004; Poveda et al., 1997; Tordi et al., 2006).

What this means is that individuals who exercise on a regular basis have an enhanced production of NO at rest, which may help explain some of the positive health and performance outcomes apparent in exercise trained compared to sedentary individuals.

Obviously, if enhancing NO is of importance, regular structured exercise should be a component of an individual's routine, regardless of the use of NO stimulating supplements.

 

Regular Structured Exercise Should Be
A Component Of An Individual's Routine.

Traditional Drugs/Dietary Supplements & Nitric Oxide

Aside from exercise, pharmaceutical agents have been used with success to induce NO biosynthesis, with the end goal of promoting vasodilation (Burgaud et al., 2003). Such agents are often used in response to various types of health problems.

In some studies, treatments have included high dosages of the NO precursor amino acid, L-arginine, which has been delivered via intravenous injection (at least in those studies demonstrating a benefit).

A simple review of those studies that do report a potential benefit of L-arginine in this regard is what constitutes the "research" performed by most supplement companies marketing NO stimulating products. Indeed, actual testing of the various products of sale using a controlled research design is, for the most part, nonexistent.

It is evident that the majority of such products contain various forms of L-arginine as the chief ingredient. Unfortunately, as discussed below, this may not be appropriate when considering all variables know to affect the response to L-arginine treatment (e.g., dosage, route of administration, species studied).

Equally important, although L-arginine is the precursor to NO biosynthesis, it has been suggested that this amino acid is not the rate limiting component (Kurz and Harrison, 1997) and that nitric oxide synthase enzymes may be most important to NO biosynthesis. Therefore, adding excess L-arginine may do little to promote increased NO production, as most individuals already have adequate L-arginine available for NO biosynthesis. What they may need is an increase in certain enzymes that appear to ultimately control NO production.

The supposed "effect" that individuals may experience when using many of the marketed products may be more dependent on the sugar contained within the product, as opposed to the L-arginine. This is because sugar intake results in aninsulin spike, and insulin itself has been shown to yield a vasodilating effect (Giugliano et al., 1997; Steinberg et al., 1994).

Despite this, it is evident that dietary supplements marketed to increase NO production are rampant within the supplement industry. In fact, a quick scan of many of the popular bodybuilding magazines indicates that in any given month there can be more than 30 pages of advertisements that focus solely on this particular class of supplements!

As with many dietary supplements, the scientific evidence for effect for these products is virtually nonexistent. Of course, some of the chief ingredients found within some of these products may have been shown to result in a measurable increase in NO or an increase in blood flow. But a careful review of the original investigations indicates that the dosing suggested by the manufacturer of the product is often FAR less than that used in the original investigation.

More importantly, the route of administration is often different. That is, many original investigations using a given ingredient have used intravenous injection and not oral intake, as is being marketed by supplement companies.

This is of particular importance, as L-arginine at an oral dosage of only 10 grams per day has been noted to have an unpleasant taste and in some cases result in [temporary side effects] (Robinson et al., 2003).

It has also been reported that oral intake of L-arginine of 20+ grams per day results in arginine absorption that is highly variable across subjects, and does not result in any significant increase in vasodilation (Adams et al., 1995; Chin-Dusting et al., 1996), unlike findings from many studies involving intravenous injection.

Other work involving direct comparisons between intravenous and oral intake of L-arginine agrees with these findings (Bode-Boger et al., 1998), indicating no effect of oral L-arginine intake on vasodilation, partly due the fact that oral L-arginine bioavailability is only ~68%.

Based on the available evidence, it seems unlikely that oral L-arginine intake will result in any improvement in blood flow. Lastly, some of the original investigations have used animals (typically rodents) as test subjects and not humans, or have involved experiments in vitro (i.e., outside of a living organism).

Generalizations to humans cannot always be made from such studies. Collectively, the fact remains that no nutritional supplements marketed to increase NO have been shown in a controlled laboratory study involving human subjects to increase blood levels of NO. That is, until recently.

Glycine Propionyl-L-Carnitine & Nitric Oxide

Glycine Propionyl-L-Carnitine (GPLC) is a USP grade dietary ingredient which consists of a molecular bonded form of propionyl-L-carnitine and one of the carnitine precursor amino acids, glycine. It is marketed as GlycoCarn® through Sigma-tau HealthScience.

Two recent studies have demonstrated an increase in blood levels of NOx with oral GPLC intake, at a daily dosage of 4.5 grams (Bloomer et al., 2007; in press). These findings agree with other recent work using PLC exclusively (Lofreddo et al., 2007) which demonstrated an increase in blood NOx in response to 6 grams per day of PLC given via intravenous infusion.

 

Two Recent Studies Have Demonstrated An Increase
In Blood Levels Of NOx With Oral GPLC Intake.

The first study to use GPLC involved previously sedentary men and women who were assigned to supervised aerobic exercise with or without treatment for eight weeks (Bloomer et al., in press).

A significant increase in resting levels of blood NOx was noted for subjects receiving GPLC compared to placebo (in a double blind design). Subjects who received GPLC were also noted as having lower levels of lipid peroxidation, a measure of free radical mediated oxidation of lipids. This is important, as increased free radical production is associated with impaired NO bioavailability.

The second study to use GPLC involved resistance trained men who were assigned to GPLC and a placebo for four weeks each, with a two week washout period between each four week phase—also using a double blind design (Bloomer et al., 2007).

At the end of each four week phase, resting blood samples were obtained, in addition to blood samples following static forearm exercise (used to induce a further increase in NO). Blood NOx was noted to be higher in response to the forearm exercise with GPLC compared to placebo, a finding that may have implications related to enhanced blood flow during acute bouts of exercise.

Need For Further Research

If a given oral dietary supplement is in fact capable of stimulating an increase in circulating NO (to date, GPLC is the only such ingredient reported in the scientific literature to do so), to observe a desired effect it must be assumed that:

1. The increase in circulating NO will cause an increase in blood flow to working skeletal muscle.
2. The increase in blood flow will be associated with an increase in oxygen and nutrient delivery.
3. The increase in oxygen and nutrient delivery will promote:
   1. An increase in work capacity during exercise.
   2. Enhanced recovery post exercise.

Study pertaining to these variables in human subjects using this class of nutritional supplements is indeed in its infancy. Continued work over the next couple of years will hopefully provide new insight into addressing these interesting and important issues.

 

The Increase In Oxygen And Nutrient Delivery
Will Promote Enhanced Recovery Post Exercise.

Practical Applications

It is well documented that NO acts in blood vessel dilation and improved blood flow. For athletes and fitness enthusiasts, this is essential because greater blood flow is associated with increased oxygen and nutrient delivery to skeletal muscle.

This may be important both during the exercise bout (to aid in performance and to improve the muscle "pump"), as well as during the recovery period (to aid in nutrient delivery to help facilitate exercise recovery). In this way, products aimed at increasing NO may prove helpful.

To date, GPLC is the only dietary ingredient reported to promote such an effect, which may be enhanced if consumed with carbohydrate rich meals, as insulin has been shown to promote vasodilation (Giugliano et al., 1997; Steinberg et al., 1994) and to enhance carnitine retention (Stephens et al., 2006; 2007), which may apply to GPLC (a novel form of carnitine).

Continued research on this ingredient will provide additional information pertaining to the potential for enhanced blood flow, and subsequent enhanced performance and recovery associated with exercise.

Kevin Levrone

Weight Trainning & Hormones

Hormones are a busy bunch. From testosterone to cortisol there is a constant battle going on which should, at the very least, be understandable to the average person. Here is some information about hormones for you the average reader.

The time has come for me to lay out in profane simplicity the importance of the body's key hormones and their role in energy, fat storage, muscle building and disease.
Plowing over stacks of research, rummaging through my muscle building memory and compiling engaging information to help you (and me) respect and understand the intricate world of hormones is no day at Pleasure Point.
The facts, biochemistry, sequences of hormonal and enzyme activity and their interplay with nutrients in the bodies of healthy and unhealthy men and women, though pertinent and logical, is confusing when presented in an article intending to be bright and inspirational. Difficulty also arises when the reader is not a pre-med student but simply a guy or gal interested in getting in shape.
Hormones, vast in number and comprising an intricately interconnected system, are considered by scientists to be the body's most powerful biological agents, regulating almost entirely the chemical activities of the body. Their handiwork is reflected in the storage and distribution of excess bodyfat, the density and strength of muscle, levels of energy and sex drive and the symptoms of aging.
The foods we ingest are immediately attended by these amazing workers and they can serve us both positively and negatively. We can at some point and to a considerable degree control the activity of the hormones to optimize their effects on our health and longevity.

Five Hormones
The five hormones I have selected to sketch a rough profile are growth hormone, testosterone, insulin, glucagon and cortisol.
Growth Hormone
Growth hormone, produced in the pituitary gland, is particularly involved in building muscle and directing the body to burn fat. Keep in mind that any efficiency we have in building, repairing and replacing muscle is also efficiency in retarding the aging process. Growth hormone cooperates well with insulin and testosterone in the muscle-building process.
What Is The Pituitary Gland? A small oval endocrine gland attached to the base of the vertebrate brain and consisting of an anterior and a posterior lobe.
The secretions of which control the other endocrine glands and influence growth, metabolism, and maturation. Also called hypophysis, pituitary body.
This life-giving ingredient enhances immune function, inhibits early stages of arteriosclerosis and numerous symptoms of aging. It unfortunately declines in production as one gets older. Growth hormone is secreted in the early hours of deep sleep and it is positively affected by exercise.
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Testosterone
Testosterone is the super hormone in men responsible, to a large degree, for his sexuality and male characteristics. It is to a much lesser degree present in women. It plays a powerful role in muscle building and fat burning and, like growth hormone, declines in production with age.
Testosterone levels fluctuate and can be increased by exercise, provided that over-training is not initiated and environmental variables are favorably controlled:
Fitness
Nutrition & eating patterns
Rest
Sleep
Emotional stress
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Insulin
Insulin is the hormone secreted by the pancreas that's primary purpose is to transport blood sugar or glucose (derived primarily from carbohydrates) into the cells for energy. It also moves amino acids into the tissues for their anabolic action. Not incidentally, insulin in excess is a very potent fat storage agent, a fat builder.
Pancreas The pancreas is a glandular organ that secretes digestive enzymes and hormones. In humans, the pancreas is a yellowish organ about 7 in. (17.8 cm) long and 1.5 in. (3.8 cm) wide.
It lies beneath the stomach and is connected to the small intestine at the duodenum. Most of the pancreatic tissue consists of grapelike clusters of cells that produce a clear fluid (pancreatic juice) that flows into the duodenum through a common duct along with bile from the liver.
Any given person is more or less insulin resistant or insulin sensitive, depending on a wide variety of conditions including:
Obesity
Lack of exercise
Excessive sugar intake
Insufficient dietary fat
Emotional stress
Genetic predisposition.
Insulin resistance is fast becoming the medical problem of this day and age.
When carbohydrates are eaten excessively, insulin remains chronically high and the cells over time adapt to its presence and become resistant to its function; additional insulin is demanded to carry on its job of transporting sugar into cells for energy, thereby lowering blood sugar.
The persistent and long-term elevation of insulin and glucose in the blood stream cause havoc on the system. Impaired insulin activity inhibits sugar burning and initiates its storage as fat (adipose tissue).
Damage to arterial walls result in cardiovascular disease and insulin-resistance might very well lead to adult-onset diabetes. It is noted that insulin and growth hormone are mutually antagonistic.

Insulin & Supplements: What You Need To Know! I've talked a bit about insulin in the past. I'm going to review my previous article previously published on Bodybuilding.com before delving into some new info.[ Click here to learn more. ]

Glucagon
Glucagon is also a product and secretion of the pancreas yet is exactly opposite of insulin in its action. Glucagon converts glycogen to blood sugar and insulin converts blood sugar to glycogen. Glycogen is unused glucose stored in muscle tissue or the liver to serve as energy when necessary.
Glucagon HistoryIn the 1920s, Kimball and Murlin studied pancreatic extracts and found an additional substance with hyperglycemic properties.
Glucagon was sequenced in the late 1950s, but a more complete understanding of its role in physiology and disease was not established until the 1970s when a specific radioimmunoassay (a scientific method used to test hormone levels in the blood without the need to use a bioassay) was developed.
To simplify, if you followed the order of events of macronutrient ingestion to their active place in the blood stream you would find that, eventually, insulin stores fat and glucagon mobilizes or burns fat. This can be a positive and healthy process if care in the initial manner, quality and quantity of ingestion is observed.
Careless administrators of eating habits risk:
Chaotic blood sugar levels
Appetite cravings
Adipose development
Loss of muscle
Mood swings and energy dips often accompany over-consumption and misguided blood sugar reservoirs.

Cortisol
Where growth hormone and testosterone are hormones that promote muscle building (anabolic), life extension, well-being, immunity, resistance, energy and fat burning, cortisol is the catabolic hormone.
It destroys muscle and contributes to undesirable fat storage. It is primarily a product of stress, real and imaginary. Stress prompts its release from the adrenal cortex and floods our system 24/7.
The Adrenal Cortex The outer part of the adrenal gland, consisting of the zona glomerulosa, the zona fasciculata, and the zona reticularis and yielding various steroid hormones.
The Adrenal Gland is either one of two small, dissimilarly shaped endocrine glands, one located above each kidney, consisting of the cortex, which secretes several steroid hormones, and the medulla,which secretes epinephrine. Also called suprarenal gland.
Over-training elevates cortisol levels, lack of sound sleep facilitates its destructive action and we find it everywhere at once competing with and compromising testosterone and growth hormones' anabolic action. Nutrition, sleep, stress-buffering attitude and exercise counter the enemy.
Behold the battle.
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