For Optimum Performance and Conditioning Fuel Your Muscles with…Fat!

Continuing with Part 1:  Much like stoking a furnace with coals in order to burn body fat efficiently, a constant and steady supply of muscle glycogen must be available at all times.  So how do we access and convert stored body fat into the primary fuel source for muscular contractions?  It all starts with diet.  As indicated in the American Dietetic Association, eating disproportionately high amounts of carbohydrate rich foods (at any one meal) can trigger an excessive release of insulin.  This in turn leads to increased fat synthesis and storage even without an over consumption of calories and despite physical activity.

Interestingly enough, a number of diets including The Complete Scarsdale Diet, The I Love the New York Diet and the Zone have all purported that dietary nutrient ratios should consist of 40% carbohydrate, 30% fat and the remaining 30% derived from protein to achieve effective weight loss.  Although the 40/30/30 food ratio has gained a tremendous amount of recognition, especially in the athletic community it has had very limited success towards effective long-term weight management.  This may be due in part to the short-term adherence to the diet plan combines with a somewhat restricted food variety and a reduced calorie intake that may not support the energy demands of the brain and nervous system.

In summary it appears that carbohydrate intake is consequential in two separate ways:  1) If disproportionately high amounts of carbohydrates are eaten at any one meal and/or throughout the day, the breakdown of body fat may be greatly inhibited (regardless of a low calorie intake).  Consequently the availability and therefore the utilization of free fatty acids to the muscles may also be greatly reduced.  2) If carbohydrate intake is restricted at any one meal and/or throughout the day, not only will the brain and nervous system suffer but the body’s ability to burn fat may also be dramatically decreased therefore compromising strength, performance and conditioning.

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

 

PS-Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com or visit me at www.intrafitt.com

 

Type II Diabetes and Emotional Stress…Part 2

Hi, I’m Will Smith AKA Thunder of the American Gladiators.

My interest in competing and winning championship titles began to wane as my interest in the scientific discipline of diet and exercise neuroendocrinology intensified. This particular scientific elective was initially the result of my younger brother’s diagnoses and longtime struggle with Type I Diabetes. My determination to research and develop a diet and exercise related curriculum that would improve my brother’s ability to play sports and live a normal life (while also enabling him to achieve optimal levels of health, fitness and performance, minimize the use of insulin and reduce his risk of developing further cardiovascular related diseases and complications) would eventually become my obsession and is known today as the INTRAFITT Individualized Nutrition and Exercise Program.

I refer often to the following article and I am sharing it with you in several parts.  This is Part 2.

Introduction

Type 2 diabetes mellitus is a serious and common metabolic disorder. The World Health Organization (WHO) has estimated the number of persons with diabetes worldwide at more than 220 million (WHO, 2009). These figures are expected to rise to 366 million by 2030 (Wild et al., 2004). Besides, diabetes mellitus is associated with a two- to four-fold increased risk of coronary heart disease and also an increased risk for microvascular diseases such as retinopathy, nephropathy, and neuropathy. Patients with type 2 diabetes also have a doubled risk level for co-morbid depression compared to healthy controls, hampering the quality of life of patients (Pouwer et al., 2003; Schram et al., 2009). Moreover, a considerable number of depressed patients suffer from high levels of diabetes-specific emotional stress (Pouwer et al., 2005; Kokoszka et al., 2009). Important factors contributing to the increasing prevalence of type 2 diabetes are obesity, physical inactivity, and an increase in the number of individuals older than 65 years (Wild et al., 2004).

Interestingly, stress has long been suspected as having important effects on the development of diabetes. More than 400 years ago, the famous English physician Thomas Willis (1621-1675) noted that diabetes often appeared among persons who had experienced significant life stresses, sadness, or long sorrow (Willis, 1675). One of the first systematic studies testing Willis’s hypothesis was described in 1935, by the American psychiatrist Dr. W. Menninger, who postulated the existence of psychogenic diabetes and described a “diabetic personality” (Menninger, 1935). Almost thirty years later, P.F. Slawson et al. described in the Journal of the American Medical Association that 80% of a group of 25 adult diabetes patients gave a history of antecedent stress mainly in terms of losses, 1-48 months prior to the onset of diabetes (Slawson et al., 1963). However, this study had several important limitations, including a very small sample size, a retrospective, uncontrolled design, and a high risk of selection bias. More recently, numerous studies have been performed, elucidating the role of emotional stress as a risk factor for the development of type 2 diabetes. The majority of these studies focus on depression. However, there is growing evidence that other forms of emotional stress contribute to the development of type 2 diabetes as well.

The aim of this review is to provide an overview of studies on the relationship between different forms of emotional stress and the risk of developing type 2 diabetes mellitus, involving depression, anxiety, life events or traumata, general emotional stress, work stress, and sleeping problems. The different pathways, limitations of these findings, and implications for future research will also be discussed.

Any questions or concerns on this article, please email me at gladiator@intrafitt.com.

Type II Diabetes and Emotional Stress

Hi, I’m Will Smith AKA Thunder of the American Gladiators.

My interest in competing and winning championship titles began to wane as my interest in the scientific discipline of diet and exercise neuroendocrinology intensified. This particular scientific elective was initially the result of my younger brother’s diagnoses and longtime struggle with Type I Diabetes. My determination to research and develop a diet and exercise related curriculum that would improve my brother’s ability to play sports and live a normal life (while also enabling him to achieve optimal levels of health, fitness and performance, minimize the use of insulin and reduce his risk of developing further cardiovascular related diseases and complications) would eventually become my obsession and is known today as the INTRAFITT Individualized Nutrition and Exercise Program.

I’ve written this article in several parts and today I am bringing you Part 1 of the Series.

Abstract: According to the World Health Organization, approximately 220 million people worldwide have type 2 diabetes mellitus. Patients with type 2 diabetes not only have a chronic disease to cope with, they are also at increased risk for coronary heart disease, peripheral vascular disease, retinopathy, nephropathy, and neuropathy.

The exact causes of type 2 diabetes are still not clear. Since the 17th century, it has been suggested that emotional stress plays a role in the etiology of type 2 diabetes mellitus. So far, review studies have mainly focused on depression as a risk factor for the development of type 2 diabetes mellitus. Yet, chronic emotional stress is an established risk factor for the development of depression.

The present review provides an overview of mainly prospective epidemiological studies that have investigated the associations between different forms of emotional stress and the development of type 2 diabetes mellitus. Results of longitudinal studies suggest that not only depression but also general emotional stress and anxiety, sleeping problems, anger, and hostility are associated with an increased risk for the development of type 2 diabetes. Conflicting results were found regarding childhood neglect, life events, and work stress. It is important to emphasize that publication-bias may have occurred, resulting from “fishing-expeditions,” where authors search their data for significant associations. Publication bias may also be caused by the tendency of reviewers and Editors to reject manuscripts with negative results for publication. It is therefore essential that research groups, who aim to conduct a new epidemiological cohort study, prospectively describe and publish the design of their study. Future research should focus on identifying mechanisms linking different forms of stress and incident type 2 diabetes.

Part 2 of this article to follow. Email me any time at gladiator@intrafitt.com

For your very own Individual Nutrition Plan click here NOW!

In good health,
Will AKA THUNDER of the American Gladiators

Water and Human Performance

water

I promised you a little more information on the subject of Water and how it relates to Human Metabolism and Performance…so picking up from our last blog…I want to explain that during periods of highly strenuous exercise, the body can lose as much as four and one half pounds of fluid.  An endurance athlete may lose as much as 4% of his entire body weight to the loss of water primarily in the form of sweat.

When preparing to exercise, three factors should be strongly considered: 1) the temperature of the exercise environment.  2) the hydration level of the body prior to exercise.  And, 3) the relative humidity of the exercise environment.  Although the first two reasons listed are fairly obvious, considerations regarding pre-exercise hydration, the third reason may need further explanation.  If you have spent any amount of time training and/or competing on the eastern coast of the United States during the summer months, you should have a pretty good idea of how humid it can get.  Relative Humidity is basically the measure of water vapor in the air.  Although this may not seem like an important factor in exercise performance, it is quite possibly the most significant limiting factor when exercising on a humid day.  For example when there is a relative humidity of 100%, the air is considered to be completely saturated with water.  As a result, the body’s cooling mechanisms are severely affected due to the fact that sweat cannot evaporate efficiently.  When this happens the body’s internal temperature can reach dangerous levels, and may result in hyperthermia.

The primary reason to consider proper hydration and rehydration before, during, and after exercise is the need to maintain proper blood plasma viscosity and to encourage normal circulation and cooling of the body.  When an individual begins sweating profusely there is a subsequent decrease in the blood plasma levels.   As a result, blood viscosity increases and therefore increases the workload of the heart which cold potentially result in a heart attack.  In order to help prevent these conditions,  aside from drinking water throughout the entire exercise session, it is recommended that 2-3 cups of water are ingested prior to exercise.  By properly hydrating the body before exercise, the body’s ability to sweat is increased thereby delaying the onset of dehydration while enabling a more subtle rise in body temperature.

“The recommended water intake for normal sedentary individuals is a minimum of 96 ounces or three quarts per day.  For physically active individuals, the minimum recommended water intake is twice that of the sedentary person or six quarts per day!!!”

ifitt billboard

Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. www.intrafitt.com

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

The Role of Water in Human Metabolism & Performance

ImageAside from water being classified as an essential nutrient, I feel that it deserves special attention due to the fact that most people underestimate its importance in human nutrition.  One interesting fact is that the human body can survive for up to five weeks without protein, carbohydrates and/or fats, and only five days without water.

Rarely do we ever see an adequate water intake included as part of an individual’s regular dietary regime.  In fact, it has been determined that 75% of the American population is chronically dehydrated with further speculation that this finding likely applies to half the world population.

As far as the genders are concerned, it should be noted that although men have a higher percentage of water contained in their bodies than women (primarily due to a higher lean body mass) it does not make the water requirements for women any less important than those for men.

Although people normally drink water in order to satisfy the thirst drives brought on by neural innervation, there are other instances (especially before, during and after strenuous exercise) when water intake should be strongly considered.

BIOLOGICAL FUNCTIONS OF WATER:
Water performs three important biological functions in the human body: it provides structure and form to the body also known as its tugor; it provides the fluid environment both intracellularly required for normal cell metabolism and water regulates the temperature of the body.

Water can be supplied to the body by actually drinking water and other beverages high in water content such as tea and coffee, preformed water contained in foods, especially low calorie fruits and vegetables such as melons, strawberries, lettuce, tomatoes, etc. and metabolic water which is a by product of cellular oxidation.

More about Water and Human Performance…next time!

Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. www.intrafitt.com

In health & honor,
Will Smith aka/Thunder of the American Gladiator days

Do You Know Your Fat Burning Zone?

heart rate monitor2

I am continually asked by my clients “How do I know if I am burning fat?” Well, that is why I suggest wearing a heart rate monitor. It is the key to optimum efficiency during a cardiovascular exercise. The objective is to work smarter not harder. Think of a heart rate monitor as a tachometer (a device that measures RPM) for the body. For example, the speedometer in your car tells you how fast you are moving but does not reflect how hard the engine is working. The tachometer on the other hand, tells you exactly how fast the engine is turning at any given speed RPM (Revolutions Per Minute). The same is true with a heart rate monitor. Although it does not tell you how fast you are walking or running, it does indicate how fast your heart is beating BPM (Beats Per Minute).

In order for fat to burn efficiently once it enters the muscles, a constant and steady supply of oxygen must be present at all times. If the heart rate and/or level of exercise intensity is too high, the muscles will tend to rely more heavily on sugar instead of fat due to a lack of oxygen (also known as oxygen debt). If on the other hand the heart rate and/or corresponding level of exercise intensity is too low, your will most likely make inefficient use of your time, slow the rate of fat loss and decelerate the development of intra-muscular changes needed to “Reprogram” the body to be fit and lean.

How do we know how fast our heart should be beating while exercising?
The most efficient way to determine your heart rate is to take your age and subtract it from 220. Once that is determined you can then use the Fat Burning Formula of exercising between 60% – 75% of your maximum heart rate. For instance: A 45 year old person (just starting an exercise program) the appropriate target heart rate during exercise should be 220 – 45(age) = 175 Maximum Heart Rate …175 X 60% = 105. 105 would be the Target Heart Rate During Exercise. Of course we then would discuss the FITT factor which is proper Frequency, Intensity, Time & Type of exercise.

For any questions, I can be reached at http://www.intrafitt.com
gladiator@intrafitt.com

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

Check out all our nutrition programs and on line certifications at http://www.intrafitt.com

INTRAFITT Sports Performance & Training Info

Folks,  I can’t wait to share this information with you…

Welcome to the INTRAFITT Sports Performance Nutrition & Training Curriculum!  We are elated to offer this new and improved conditioning package as the basis and foundation for education and results in the world of sports performance!  In order to excel in this world, you must be able to visualize victory because losing is not an option!  In order to achieve and maintain this level of focus and expectancy, you must adopt the proper attitude!   If you intend to rise up and become the very best you can be; you must learn to overcome mental and physical weakness while exchanging complacencyfor commitment, excuses for excellence and disregard for disciplineanddetermination“....no matter what!

If you feel you have what it takes to engage in the INTRAFITT Sports Performance Nutrition & Training Curriculum, shoot me an email… will@intrafitt.com

Looking forward to hearing from you.

In strength and honor,
Will Smith, aka Thunder of American Gladiators

Sports-Performance-rollover

www.intrafitt.com