Total Conditioning…the Whole Package

gladiatorHey, that’s me in my Gladiator Days!  But, just a reminder…Regular strength training is an important part of every Total Conditioning Program. Unfortunately, some people (especially women) avoid strength training for fear of developing enlarged muscles and/or gaining weight. This thought process may certainly have its downfalls since “heavy” strength training promotes the release of the hormones epinephrine and HGH (human growth hormone) which help to accelerate lipolysis, fatty acid oxidation and muscle tissue synthesis. Furthermore, the inability for many people to improve their skills in activities such as tennis, golf, dance, football, baseball, hockey, bowling and other related sports may be directly associated with a lack of muscular strength and coordination resulting from the avoidance of regular strength training. This type of muscular weakness can usually be improved through regular adherence to a properly structured strength-training program.

Some additional benefits accompanied with regular strength training activities include:
Mental and physical vigor
Muscular endurance and strength
Bone strength and density
Connective, ligament and tendon tissue strength
Muscular hypertrophy
lean body mass
Intra-muscular fuel stores
Max VO2
Fatty Acid Oxidation
Neurological Responsiveness

(PS-Don’t Worry-you will not look like me)  However, if you do want to look like me in the picture…contact me at gladiator@intrafitt.com

Visit me any time at www.intrafitt.com

The INTRAFITT Individualized Nutrition and Exercise Program was developed and established in California in 1992 in an effort to educate individuals seeking optimal levels of health, fitness and performance on the effect that diet and exercise has on the major regulatory systems of the human body (Nervous System and the Endocrine System) and their consequential effects on the Re-Programming Aspects of the Human Body.

The INTRAFITT Program concepts and applications are 100% valid and applicable and have been accepted entirely by the Scientific Community currently exploring the dual science of “Diet and Exercise Neuroendocrinology” and “P.N.E.I” (Psycho-Neuro-Endocrino-Immunology) and are supported by a myriad of abstract studies and published excerpts such as the following taken from the text book entitled Principles OF Physiology / General Principles Of Endocrine Physiology.

In strength and honor,

Will Smith AKA Thunder of the American Gladiators

 

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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.

Hydration & Hunger…Is there a Link?

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Often times, people will neglect to drink adequate amounts of water throughout the day, either because they are not thirsty or perhaps they simply do not care to drink water and may prefer to drink coffee, tea or colas instead.  Although drinking the latter beverages in moderate amounts may not introduce health problems, it should be noted that the body performs best when there are less chemicals, additives and preservatives (which are often times found in processed beverages) in the foods and beverages that nourish it.

New scientific evidence now suggests that thirst can be mistaken for hunger.  In the hypothalamus of the brain, there is a region referred to as the satiety center (the center of the brain that is triggered when blood sugar levels are within normal ranges) which when activated causes a feeling of fullness and satisfaction.  There is also a hypothalamic region referred to as the feeding drive, that when triggered causes hunger and a subsequent desire to eat.  Throughout the course of the day, physiological circumstances send vacillating stimuli to these sensory mechanisms in the brain causing us to feel either hungry or full.  There is now evidence that suggests a direct correlation between the thirst drives and the feeding drives in the brain.  Even in cases of mild to moderate dehydration, sugar cravings and food cravings have been observed.  In fact, recent speculation indicates that nearly 40% of the American population suffers daily from a false sense of hunger due to moderate levels of dehydration.  Other research has shown that even mild dehydration may slow the metabolic rate by as much as 3-5%.

Other metabolic aberrations linked to dehydration include:

  • Increased back and joint pain in up to 80% of the people suffering from these symptoms
  • Increased sugar cravings especially in the evening
  • Daytime fatigue
  • Decrease in motor skills, concentration and retention
  • Increased risk of colon, breast and bladder cancer

Remember, the recommended water intake for normal sedentary individuals is a minimum of 96 ounces or three quarts per day.

It will behoove you to drink water…so don’t delay!

In health & honor,

Will Smith AKA Thunder of the American Gladiators

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. http://www.intrafitt.com/programsproducts.aspx?category=180

Look forward to hearing from you!

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

WHY ARE WE STILL FAT?

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You think you have been eating the right foods; low in fat, high in complex carbohydrates and fiber. You have even committed to exercising three, four, five, maybe even six times per week…but when you look in the mirror, you just don’t have the look you want. Well, you’re not alone.The compulsive desire of Americans to be “thin and beautiful” results in the spending of more than $50 billion dollars each year on diet programs and related products. Furthermore, for the last decade, the American population has been informed that a “healthy diet” should consist of 60% carbohydrates, 10% protein, and 30% fat. Ironically, the United States is now considered to have the highest percentage of overweight and obese individuals in the world! Is it possible that these so-called “healthy diets” combined with info-miracle weight loss programs are the very reasons why Americans are repeatedly unsuccessful at getting in shape –and more importantly staying in shape?

Let’s start with the facts!

In recent years, the Health Science Industry has uncovered an abundance of substantial and conclusive evidence indicating that the foods we eat combined with the type and amount of exercise we engage in each day has a tremendous effect on the regulatory systems of our bodies which directly control and influence the rate at which we build muscle and burn fat!

Research says the food we eat triggers a powerful hormonal response, which determines whether we burn excess body fat as fuel or store as energy. The reason high carbohydrate meals and/or snacks make losing body fat more difficult is directly related to the hormonal effects that carbohydrate rich foods have on the regulatory systems of the body! When foods rich in carbohydrates such as rice, pasta, breads, cereal, fruit, & other refined foods, are eaten in disproportionately high amounts, they encourage a tremendous release of insulin (a fat storing hormone).

One of insulin’s principle functions is to store body fat and inhibit its breakdown and release to be used as an energy source. Insulin also plays a major role in lowering blood sugar, which in turn increases sugar and food cravings, thus causing this perpetual cycle to repeat itself several times throughout the day.

The Magic Pill

It would be great to wake up some day and learn that science has revealed the “Magic Pill”…you know, the one that everybody in the world is determined to some day find enabling them to achieve the body they’ve always dreamed of. Unfortunately, this will never happen because it is not a formula or ingredient found in a pill that the body needs in order to burn fat and build muscle efficiently, it is machinery, or more specifically metabolic machinery that enables the body to breakdown fat and use it as a source of fuel. Metabolic machinery consists of INTRA-CELLULAR components such as mitochondrion, fat burning enzymes, capillaries etc.. which can only be manufactured by the body as a result of engaging in regular and consistent daily exercise combined with eating the proper amount and types of food at each meal throughout the day. This may seem like a difficult task, however, it is really very easy to do once you know how.

Individualized Nutrition & Exercise Guidelines

It is no secret that we are all individuals with very different and unique nutritional requirements, food preferences, fitness goals, etc. As a result, we each need to adhere to very specific nutrition and exercise guidelines that will enable our bodies to perform optimally on a day-to-day basis. Once we become compliant to the proper number of calories and ratio of complete protein, complex carbohydrates and healthy fats, combined with the proper amount and type of exercise, we will easily be able to achieve and maintain our desired health & fitness goals!

Reprogramming Our Bodies

Since we know there is NO MAGIC PILL and never will be, it is important to understand the reality associated with achieving and maintaining any desired health & fitness goal. The fact is, it does take time and effort to get in shape and stay in shape. If it were anything else but hard work, everybody on the planet would have the look they want!

Respect Yourself and Others Will Do The Same

If you’ve ever been in the presence of someone like Clark Bartram, Monica Brandt or some other famous athlete of fitness model, you can’t help but respect the amount of tireless effort and tenacity that these individuals put forth each day of their lives in order to achieve and maintain their desired health & fitness goals. Unlike someone who has gained a tremendous amount of wealth or fortune, athletes maintain a level of accomplishment, commitment and respect that money will never buy.

It is time to decide for yourself whether or not you want to put forth the effort necessary to achieve your ultimate health & fitness goals. If you do decide to commit, the only thing standing between you and your ultimate body is your level of compliance everything else you need in the way of information and guidance can be found at

If you decide NOT to commit, remember that yet another day of potentially looking, living and feeling better has passed you by and you may never have the chance to make it up!

In Summary

Although there are perhaps many reasons why we are still fat, there is simply NO REASON why we shouldn’t begin to optimize our eating and exercise habits so that in time, our bodies begin to reprogram themselves to be fit and lean for the rest of our lives!

Remember “Commitment is doing the very thing you said you would do long after the mood you said it in has gone!” 

Questions? Email me at gladiator@intrafitt.com  Need an individual nutrition and exercise program…visit www.intrafitt.com

In health and honor,
William 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

TAKE A FITNESS ASSESSMENT

Dear Friends,

I have a very special offer for you….A FREE FITNESS ASSESSENT AT www.intrafitt.com

If Getting Fit in the New Year is one of your goals…or wanting to reprogram your body to be fit and lean for life in the comfort of your own home- then this program is for you!  I’m offering an online customized nutrition and exercise program for a low low price of $99.  I’ve never done this before but “my peeps” insist that I send out this special holiday package to all our readers.

The INTRAFITT FIT & LEAN FOREVER Online Nutrition & Exercise Program has been specifically designed to provide individuals with key knowledge, insight and an understanding of how to set and achieve moderate to intense health and fitness goals.  The targeted results of this package include a loss of body fat with a simultaneous increase in LBM (lean body mass).  As a result of this dramatic and favorable change in body composition; chronic health conditions such as high cholesterol, high blood pressure and gastro-intestinal related problems (including intestinal gas, bloating, indigestion, heart burn, distension and systemic edema) are oftentimes relieved as well!

Here’s What You Get!

  •             28 Customized and Editable Meals and a Personal Exercise Program
  •            Unlimited Strength Training Protocols that are Editable Anytime You Like
  •            Thirty-Day Unlimited Access to the INTRAFITT Online Nutrition & Fitness Expert Software System
  •            Unlimited Access to the INTRAFITT Proprietary Q&A/Troubleshooting      Module
  •            An Interactive Online Presentation Entitled “Ensuring Your      Immediate and Long Term Success”
  •            Full Service /      Virtual Membership Benefits that allow you to be interactive in your meal planning and exercise protocols.

PS…DON’T DELAY!  BEGIN TODAY AND TAKE ADVANTAGE OF THIS $199 PACKAGE FOR ONLY $99.  EAT WHOLE, NATURAL FOODS!  EDIT YOUR MEAL PLANS AS YOU CHOOSE!  Be sure to enter coupon code: finallyfit

Any questions, please contact me personally at info@intrafitt.com

Here’s the link:  http://www.intrafitt.com/ProductsDetails.aspx?q=354&faq=&type=ordinary nutrition program