Now What? I HAVE REACHED A FITNESS PLATEAU by Thunder aka Will Smith

I think I reached a Fitness Plateau! What causes those Fitness Plateaus and How to Overcome those Plateaus.  Well, ever wonder if your diet and/or exercise program could be working better than it is?  Maybe you should be eating fewer calories or less fat.  Maybe you should be exercising longer and/or harder.  Or maybe, there is a new supplement or product on the market that will yield the exact results you are looking for.  Now, if you could just find it.

If you’ve ever hit a fitness plateau, or think you have, there is no need to worry, you are not alone.  In fact, if you ask anyone who has been exercising for any length of time, they will probably tell you that fitness plateaus are inevitable and are perhaps the single most reason why people turn to a “Quick Fix” mindset or just abandon their efforts altogether.  Nevertheless, it is important to understand the difference between a “true” fitness plateau and the body’s intermittent biological adaptations.  Look at it this way, the human body is very much like an automobile, if you want to increase its power and efficiency, you need to modify the engine.  This may mean increasing the size of the engine and its fuel burning capabilities.  Similarly, this would be the same as increasing your lean muscle tissue and the fat burning enzymes contained within.

Your next question may be, how will I know if I’m increasing my body’s lean muscle tissue and fat burning enzymes effectively?  Simple, all you need to do is pay attention to your energy, strength and concentration levels throughout the day and pay attention to how soundly you sleep throughout the night.  Consistent levels of energy, strength and concentration, combined with a lack of sugar and food cravings, are a direct indication that your blood sugar is being properly regulated.  When this happens, your body begins to RE-Program itself to be fit and lean for the rest of your life.  If on the other hand, you find yourself skipping breakfast, snacking late in the evening, craving sugary foods and/or feeling tired and lethargic before, during and/or after exercise, your blood sugar is most likely irregular.  Under these conditions, it is probable that your body is being programmed to store fat efficiently while using various protein structures of the body as an energy source to fuel the brain and nervous system.  Therefore, if you seriously aspire to achieve and maintain optimal levels of energy, strength and concentration throughout the day, while increasing muscle tone and eliminating food and sugar cravings, there is only ONE alternative.

You must learn and apply the Six Elements of Fitness.  I will talk about that next time.

I can be reached at gladiator@intrafitt.com or call us at 704-781-0400.  Our Fit and Lean Forever Program is only $199.  Use coupon code finallyfit for discount.  I guarantee you results.  Look forward to hearing from you.  http://www.intrafitt.com/programsproducts.aspx?category=180

In health and honor,
Will Smith aka Thunder of the American Gladiators

 

The Adverse Effects of Inactivity

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

 It should now be clear that regular and consistent prolonged exercise performed at a moderate level of intensity is intrinsically involved in favorably altering the body’s chemistry.  Unfortunately, when regular and consistent exercise is not maintained, unfavorable biochemical changes are likely to occur.  Insulin  Resistance (the inability of the cells of the body to take up and use glucose efficiently) for example, is a condition that may result from years of inactivity combined with poor eating habits.  Although insulin is a hormone that is essential to live, prolonged and excess exposure to the peripheral tissues can actually inhibit lipolysis and accelerate fat stores within the body.  In fact, laboratory experiments have shown that animals injected with insulin became fatter even with no extra eating involved.

People suffering from insulin resistance may often encounter symptoms associated with hypoglycemia such as sugar cravings and lethargy because the glucose is not being used efficiently in their bodies.  In order to compensate for this metabolic aberration, the pancreatic cells will  often over-secrete insulin in an attempt to force the much-needed glucose into the target cells.  As a result, hyperinsulinemia can initiate two processes that may occur simultaneously:

1.  An increase of blood plasma lipogenesis (conversion of blood glucose to blood lipids).
2.  Non-reactive hypoglycemia resulting in unacceptably low levels of blood sugar, thus creating extreme hunger, lethargy, and acute headaches.

Most people who have extremely high levels of body fat usually have some degree of insulin resistance, which may predispose these individuals toward type II diabetes.  Insulin resistance can be exacerbated by inactivity, loss of lean tissue and as mentioned earlier, being extremely overweight.  In order to control the amount of insulin secreted by the body, proper diet and exercise must become a regular part of day-to-day activities.

Visit us any time at www.intrafitt.com to reprogram your body to be fit and lean for life.  Learn about our certification programs and lots of additional information available on our site.

In honor and strength,

Will Smith/aka Thunder of the American Gladiators

Email me any time at info@intrafitt.com

Incomplete Protein-Vegetarian Approach

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Picking up where we left off on incomplete proteins, consider the conventional vegetarian approach which requires the combining of two or more incomplete proteins in order to acquire the necessary essential amino acids needed to achieve a complete protein, such as rice and beans.  Lets assume that a vegetarian has dietary recommendations consisting of approximately three hundred and fifty calories, twenty grams of complete protein, eight grams of fat and forty-eight grams of carbohydrates at each of four meals throughout the day. Ffirst of all in order to obtain twenty grams of complete protein he/she will have to combine foods such as grains, seeds, nuts, vegetables and legumes.  If rice and beans happened to be his/her choice, what would be the proper ration of rice and beans necessary to provide a biologically acceptable amino acid profile and that would be properly  assimilated within his/her body?  Additionally, how much extra protein would need to be ingested due to the B.V. (biological value) and/or N.P.U. (net protein utilization) associated with these two foods?

1.5 oz rice                 = 150 CALS = 3 g Protein = 33 g Carbs and 0 fat
1.5 oz black beans = 146 CALS = 10g Protein= 26 g Carbs and 0 fat

It appears as though it may be difficult to comply with the above suggested parameters given the fact that in order to obtain twenty grams of complete protein at each meal, the individual would most likely exceed the recommended calorie guidelines.  Additionally a fat rich food source such as olive oil may need to be added in order to achieve the recommended fat intake.  This in itself would significantly increase the total calorie content of the meal well over the recommended guidelines.  The final concern with this dietary approach relates to the carbohydrate ratio of the meal, which appears to be disproportionately high.  As previously discussed, carbohydrates have the most significant effect on blood sugar and the insulin response.  A meal such as this may promote an unfavorable hormonal response due to the inadequacy of dietary fats and available high quality complete protein.

In health and honor,
William “Billy” Smith, Thunder of the American Gladiators

Visit us at www.intrafitt.com for your individual nutrition and exercise program.  Learn how to be fit and lean for life!  Contact me any time at gladiator@intrafitt.com

Is Protein Used For Energy?

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Although carbohydrates and fats are the body’s primary fuel source during rest and exercise, amino acids such as Leucin, Isoleucine, Valine and Glutamine are also used for energy purposes especially during long bouts of exercise.  In fact, in the later stages of prolonged endurance exercise, protein may contribute up to 15% of the total energy used by the muscles.  Individual metabolic variables, the nutritional status, biological conditions and behavioral factors will ultimately determine the rate and to what extent amino acids are used for energy during rest and exercise in each individual.

Incomplete Proteins (plant and vegetable derived) are quite different from Complete proteins in a variety of ways and are commonly referred to as protein containing foods because they do not contain adequate levels of all of the nine essential amino acids and because they are usually higher in carbohydrates than they are in protein.  For example, the protein contained in a one and a half ounce serving of pasta equated to approximately six grams of incomplete protein, thirty two grams of carbohydrates and 165 calories.    However in a one and a half ounce chicken breast you will get ten grams of complete protein, zero carbohydrates and only 45 calories.

As you can see, the protein yield in the chicken breast is almost twice as high when compared to the pasta, whereas the calorie yield is nearly 70% lower.  It is important to point out that animal meats are approximately 70% water, which contributes to the low-calorie content on a per ounce basis when compared to that of a carbohydrate rich food.  Perhaps this is one reason why popular diet themes today suggest high-protein/low carbohydrate meal plans to promote weight loss.

In strength and honor,
William (Billy) Smith/aka Thunder of the American Gladiators

Visit us at www.intrafitt.com to purchase your individual nutrition program.  Any questions, I am gladiator@intrafitt.com  Hope to hear from you soon.

Complete Proteins

Visit us at www.intrafitt.com so you too, can have your own individualized nutrition and exercise program.  Get fit for life eating whole, natural foods.  No potions, pills or shots!

It is commonly known among health professionals that complete proteins (animal derived) contain all the nine essential amino acids (valine, leucine, isoleucine, tryptophan, lysine, methionine, histidine phenylalanine, and threonine).  These amino acids are termed essential because the human body cannot biosynthesize them, yet relies on their availability to prevent a number of deficiencies associated with the growth, maintenance and repair of the body proteins.  As a result, the essential amino acids must be supplied to the body via diet, and/or supplementation.  Listed below are a number of different biological proteins that the body must constantly biosyntheisze in order to maintain and regulate the normal day-to-day functioning of the organs and organ systems.  As you will see, dietary protein requirements are based on more than just the need to build and maintain the muscles of the body.

Within the human body, biological proteins are typically classified as one of the following:

Regulatory Proteins:  Enzymes such as the fat-burning enzymes in the mitochondria are necessary for the oxidation of fatty acids.  Hormones such as insulin and growth hormone regulate numerous biological processes and chemical reactions associated with the maintenance, growth and repair of the organs and organ systems.

Transportative Proteins:  Hemoglobin transports oxygen and carbon dioxide in the blood.

Protective Proteins:  Antibodies are the defense mechanisms that destroy antigens and fight infection within the body.

Contractive Proteins:  Actin and Myosin are the contractile proteins in muscle fiber that allow for muscles to contract and move.

Structural Proteins:  Collagen fibers form the structural framework in many parts of the body including the skin, hair and nails.

In strength and honor,
William (Billy) Smith/aka Thunder of the American Gladiators

Listen to us every Sunday on http://www.wbt.com/  – 10 AM EST.  Call in and ask your questions!

Complete Protein vs Incomplete Protein…What is the Difference?

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

For the most part, dietary proteins can be divided into two categories; Complete Proteins which are those derived from animal sources such as chicken, fish, eggs, beef, turkey, milk, yogurt, and cheese and Incomplete Proteins such as those derived from plant and vegetable sources including nuts, seeds, rice, pasta and beans.  Quantitatively and qualitatively speaking, complete proteins are superior in amino acid content and bioavailable nitrogen per unit weight than incomplete proteins.  This is important to realize because the role of amino acids in human metabolism is to not only build and maintain the tissues of the body but also to transport, regulate, protect and maintain a variety of other metabolic processes.

Please send all questions to info@intrafitt.com  Join me on Sunday mornings at www.wbt.com at 10 AM EST for my new radio show or log onto to www.intrafitt.com and listen to it 24/7 under Media Center.

In strength and honor,
William Smith/aka Thunder

Next time we will discuss the role that amino acids play in the hormonal regulation of lipolysis and beta-oxidation.

What Percentage of Our Meals should Be Made Up of Carbs?

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

In order to achieve optimal levels of health, fitness and performance, a carbohydrate intake of approximately 50 – 60% of an individual’s recommended dietary calories should be maintained.  Although the range of these percentages seems insignificant, the hormonal effects produced when eaten in the proper ratio with dietary protein and fat can be quite influential and have a powerful impact on the regulatory systems that directly affect metabolism.  Keep in mind that, as with all nutrients, the specific amount needed from one person to the next is entirely based on individual metabolic variables, environmental stressors and behavioral factors.

Visit us at www.intrafitt.com so you too, can have your own individualized nutrition and exercise program.  Get fit for life eating whole, natural foods.  No potions, pills or shots!

In health and honor,
William Smith/aka Thunder of the American Gladiators

PS-Join us on Sundays at 10:00 AM (EST) at www.wbt.com for our new radio show.  Give us a call and ask any nutrition question that you have been pondering for decades or since yesterday!

Fiber vs Fat: The Regulation of Digestion and Blood Sugar

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Among other benefits, dietary fiber has also been shown to actually slow the rate of digestion, which in itself can have a number of independent health implications.  For many years now, dietary fats have played an integral role in therapeutic and performance nutrition as a regulatory agent in the process of digestion.  The inhibitory effect that dietary fats have on the release of hydrochloric acid has been shown to prolong the emptying time of the stomach, therefore increasing satiety while controlling the rate at which food enters the blood stream via the liver.  As presented in the article entitled “Insulin Resistance: A New Paradigm for Medical Nutrition Therapy and Nutrition Education”, by  the American Dietetic Association in 1995 Fall Volume of SCAN’s Pulse, it was suggested that dietary fat should make up no less than 20% of the total calories at each meal in order to encourage satiety and to help manage postprandial hyperinsulinemia and associated dyslipidemia.  This concept has caused a considerable amount of controversy regarding the pros and cons of consuming dietary fats.

Although dietary fiber may not exert the same actions on the digestive process as dietary fats, fiber has been shown to slow the process of digestion and even decrease the rate of intestinal absorption therefore helping to regulate the release of insulin and its consequential effects on blood sugar.

In regards to how much fiber should be included in your diet, the recommended fiber intake per day is 20-35 grams in a ratio of 3:1 water-insoluble to water-soluble.  Furthermore, as with all other nutrients, fiber intake should be derived from whole natural foods and not synthetic products such as those found in over the counter dietary fiber supplements and laxatives.

Here is a list of some fiber rich foods to include in your daily diet: freeze-dried parsley, lima beans (dried), All Bran, red kidney beans, garbanzo beans, plain popped corn, oats, split peas, lentils, dried figs, whole wheat crackers, dried prunes, light rye toast, whole wheat, apples, baked potatoes with skin and lettuce.

Visit us on the web at www.intrafitt.com 

Who are we? 

INTRAFITT (INTRA-Cellular Fitness) is a comprehensive Individualized Nutrition and Exercise Program designed to teach you exactly How, What, When and Why to eat and exercise in order to completely and entirely “Re-Program” your Mind, Body & Spirit to be Fit, Healthy and Strong for Life!

In health and honor,
William Smith/aka Thunder of the American Gladiators

Dietary Fiber

Although technically not a nutrient, dietary fiber has recently been referred to as the seventh essential nutrient due to the number of health implications associated with this compound.  For example, after ingestion, dietary fiber, particularly Water-Insoluble Fiber has a tendency to hold water, therefore, adding bulk to the food particles or residues that may not have been absorbed in the small intestine.  This bulking action increases stool volume and weight by as much as 40%-100% and has been linked to a possible cleansing effect on the surface of the intestinal wall and colon by diluting harmful chemicals or by neutralizing their activity and therefore reducing the chances of contracting colon cancer and other gastrointestinal disorders.  Water-Soluble Fibers on the other hand (such as oatmeal) have a greater tendency to bind with various substances such as carcinogens (cancer causing agents) in the GI tract and bile salts, which are manufactured in the liver and which contain cholesterol.  Bile salts are often times reabsorbed into the body however, the binding effects of water-soluble fibers have been associated with the excretion of bile salts and now have scientists believing that a diet high in Water-Soluble Fiber may lead to lower serum cholesterol levels.

As indicated, dietary fiber exists in two basic forms, Walter Soluble and Water-Insoluble.  Water-Soluble dietary fibers include Guar guns and pectins (also referred to as Mucilaginous fibers) such as those found in oatmeal, beans, peas, carrots and a variety of fruits.  Water-Insoluble fibers such as cellulose, hemicellulose and lignin are found in wheat bran, corn and brown rice.

Any questions, email me at gladiator@intrafitt.com

In health and honor,
William Smith/aka Thunder of the American Gladiators

Visit us at www.intrafitt.com and get started on your own, personalized nutrition program today.  Start to reprogram your body to be fit and lean for life!

Full Range Contractions

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Full Range Contractions are the foundation to building muscle quickly and efficiently!  Often times in today’s health & fitness publications we read articles directly associating muscular strength and size with heavy weight training.  It is important to realize that although resistance is an important factor in developing muscular strength and hypertrophy it is NOT the “limiting factor”.  Instead, the most important element is an increase in the tension of force that a muscle must generate.  This is accomplished by using a strength training application referred to as “FULL RANGE CONTRACTIONS”. 

For example, when performing a biceps curl, consciously contract your biceps at the beginning of the exercise and hold the contraction as hard as you can while you perform each repetition of the exercise throughout the full range of motion.  By integrating this applied science you will automatically increase the number of contracting fibers involved in the movement, subsequently increasing the force generating capacity (strength) of the biceps and therefore allowing for the use of heavier weights.  The consistent use of Full Range Contractions with all of your strength training exercises will inevitably accelerate muscular growth and hypertrophy while dramatically reducing the risk of injury.

Another way to explain the effects of Full Range Contractions is in the analogy of a closet door that is stuck and will not open.  In order to open the door, one of two methods can be used.  The first method involves gently placing your hands on the door, then slowly beginning to push until you are pushing with all of your effort.  Although the door may not open, the muscles being used to push on the door are most likely generating maximum force (which in turn promotes and accelerates muscular strength and hypertrophy).  On the other hand, if you took a couple of steps away from the door and got a running start, the power and momentum of your body mass, once you hit the door would generate enough force to open the door.  Unfortunately, the muscles did not directly generate the force.  Instead, speed and momentum were the force generating factors.  This is essentially what is happening when speed, momentum and leverage are used to swing, bounce or hoist a particular weight (sometimes referred to as Explosive Training) in an attempt to increase the size and strength of a muscle.

In summary, muscular growth and strength does not occur efficiently as a result of using momentum or by swinging heavy weights up and down through a specific movement.  Instead, it is an increase in the tension or force that a muscle must generate throughout the entire range of motion during any given exercise.  There is a significant difference between a muscle generating force and a muscle swinging heavy weights.  Although “Explosive Training” may have its advantages for certain athletes, it is not recommended for building and strengthening the muscles efficiently and may very well cause severe injuries.

Visit us at www.intrafitt.com or email me with questions to gladiator@intrafitt.com

In strength and honor,

Will Smith/aka Thunder of the American Gladiators