I Don't Use Supplements or Believe in Fitness Gimmicks

Supplements can make false claims and outlandish guarantees. They are not regulated by the Food and Drug Administration (FDA) so there is no guarantee of the purity, effectiveness, or safety of the product.

Fake Fitness

Many supplements and products promise fitness in a bottle achieved in a short period of time. Other gimmicks like herbal abdominal wraps claim to shed fat off your belly with one application. I surely don't believe wrapping my midsection with herbs will reduce my waist size or taking pills will make me fit.

I guess you could call me highly skeptical when it comes to fitness gimmicks. I really have to believe in a product to endorse or promote it and this is a rare occasion.

Supplements Lack of Clinical Research

Products guaranteeing increased fat burning, muscle size, and athletic performance receive a raised eyebrow from me. Sadly, the majority lack adequate clinical studies so you're left in the dark regarding safety, purity, and effectiveness. Also, they can come with harmful side effects.

Don't Waste Your Money

The next time you pick up a bottle of fitness magic, take a close look at the label. You will find in fine print the following statement: "results obtained when combined with a healthy diet and regular exercise program."

BAM! What is the point of wasting money? Once a healthy diet and exercise program are implemented results will follow without taking whatever is in that bottle. There is plenty of science to back up the health benefits of eating right and exercise.

A Personal Choice

Of course, any supplementation is a personal choice. I'm not a downer on all

things that could improve your health and wellness. In some instances, and if prescribed by a physician, supplements may be necessary for some people.

I do indulge in the occasional protein shake, take vitamins fairly regularly, and use glucosamine for reduced joint pain. This is more for my general health and not something to enhance my appearance.

I don't believe drinking a protein shake is going to create muscle without work for example. If I feel cold symptoms coming on, I will take additional vitamin C to boost my immunity system. 

Eat Real Food Instead

The primary source of my nutrient intake comes from what I eat daily and not by using dietary supplements. Because I consume a wide variety of nutrient-dense foods, I feel confident my required daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

Protein Intake

I lift weights as part of my exercise program and don't feel I need an overabundance of protein to increase my lean muscle mass. I eat my share of chicken breast but stick to a regular portion size per meal.

I don't drink protein shakes each day thinking this is going to improve my body. Consuming too much protein overworks your organs, is hard to digest, and can potentially cause a constipation issue.

Eat For Goals

The demands I place on my body through exercise do require more calories obtained from all macronutrients. I simply focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and honestly, maintaining a healthy body is pretty simple. It just requires eating right and consistent exercise.

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Using Yohimbine to Boost Fat Loss

There are boat loads of supplements and other products on the market that are boasting extreme claims of expediting the process of weight loss. Unfortunately, many of these products are ultimately scams to get your money based on questionable research. Some products even come with dangerous side effects. Even though Dr. Oz might be touting garbage products like garcinia cambogia, the research does not back these up. (2)

I’ve personally tried a medley of supplements on the market in hopes of burning stubborn body fat. Most of them made me feel like I was going to have a heart attack and failed to elicit any favorable changes in my body composition.

After doing a good bit of research on the topic, I have only managed to find a small handful of

supplements that actually work for me. The one fat burning product that I use with great success, and recommend to my clients is yohimbine.

What is Yohimbine?

Yohimbine is an alkaloid that is sourced from Pausinystalia yohimbe trees in the lowland forests of west and central Africa. The substance has been found to improve thermogenesis (the metabolic process that creates heat in the body).

There are several speculations of how Yohimbine results in fat loss, though it is not fully

understood. The principal hypothesis is that it may work by facilitating the secretion of adrenaline by inhibiting adrenergic receptors—this ultimately results in an increase in heart rate which will stimulate metabolic function.

What does the research say?

A study done on male soccer players who were already quite lean (<11% body fat) found that Yohimbine supplementation decreased fat mass in a 21 day period. (4) All of the participants (control and experimental subjects) were placed on a standardized diet of 55% of their daily calories coming from carbohydrates, 25% from fat, and 20% from protein.

The group taking yohimbine lost an average of 2.2% body fat, whereas the men in the placebo group actually gained an average of 0.3% body fat during the study.

What’s fascinating is that the population in this study had a very low amount of body fat to start, and many of the research studies on different fat burning supplements are only done on obese populations. If you’re looking to lose that last bit of stubborn body fat to get better definition, Yohimbine may be a great option for you.

Another study tested for the efficacy of topical cream to spot reduce body fat from the thigh in female participants. (1) Every participant received a topical yohimbine cream on one thigh and a placebo cream on the other thigh to measure differences between one side and the other. The researchers hypothesized that the yohimbine cream would counteract the alpha2-adrenergic activity and thus result in regional fat loss. Their results seemed to affirm that hypothesis as all 4 women lost more girl in the thigh that was treated with the yohimbine cream compared with the thigh that received the placebo cream. The population size was obviously quite small, but these findings suggest that topical use of yohimbine may be effective in facilitating spot reduction (even though the currently accepted literature shuns the concept of spot reducing fat). Surely more research needs to be done in this area, but the potential implications are quite fascinating.

How much should you take?

The dosage can vary, like with anything else. I suggest taking a smaller dose of only 2.5 mg to 5 mg initially to see how you respond to it. Once you’ve gotten an understanding of how your

body reacts to Yohimbine, you can increase the dosage gradually. Many of the studies done on Yohimbine have used ~0.2 mg per kg of bodyweight. This means that someone like me who weighs about 58 kg should consume about 11-12 mg of Yohimbine. In the previously mentioned study on soccer players the men took 20 mg daily.

Precautions

I don’t recommend taking Yohimbine before aerobic exercise, as it can elevate your heart rate

significantly. I made that mistake originally where I took it about an hour before exercise and

struggled to catch my breath. After that, I started taking it in the morning (about 3-4 hours prior to training) and had no issues with managing my heart rate.

If you have any type of anxiety disorder, you may also want to be careful in taking Yohimbine as it can exacerbate feelings of anxiety. As with any supplement, make sure that you consult with a physician before using Yohimbine, especially if you have a heart condition or take other medications to make sure you won’t have any adverse reactions.

1. Greenway, Frank L., and George A. Bray. "Regional fat loss from the thigh in obese women after adrenergic modulation." Clin Ther 9.6 (1987): 663-9.
   Heymsfield, Steven B., et al. "Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial." Jama 280.18 (1998): 1596-1600.
2. McCarty, Mark F. "Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis." Medical hypotheses 58.6 (2002): 491-495.

3. Ostojic, Sergej M. "Yohimbine: the effects on body composition and exercise performance in soccer players." Research in Sports Medicine 14.4 (2006): 289-299.

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Will Creatine Help You?

Creatine is, without a doubt, one of the most popular supplements touted by bros on the market today (at least that one can legally use). Bodybuilders and other athletes use it to improve work capacity and increase size. In fact, Froiland et. al. found that about 37% of NCAA athletes take creatine. Before you start scooping heaps of creatine into your protein shakes, however, it's important to know how it works, and also what it does and doesn't do.

There are seven different types of creatine supplements: creatine monohydrate (the most popular form), tri-creatine malate, micronized creatine, liquid creatine, conjugated creatine, buffered creatine, and ethyl ester. For the purposes of brevity of this article, though, I will only discuss creatine monohydrate supplementation.

Naturally produced in your liver, pancreas, and kidneys, creatine is transported to your muscles through the bloodstream. Creatine is also sourced from meat and fish, or, obviously, supplementation. Along with a compound known as adenosine triphosphate (ATP), phosphocreatine is the primary energy source for all anaerobic activity (shorter activities that don't require much oxygen).

With creatine supplementation, you have more ATP-PC stores, and, thus, you're able to improve your work capacity! Creatine is effectively giving you that extra "boost" in your workout, so if you were only able to perform 4 repetitions on your bench press at a given weight, using creatine supplements, you'll ideally be able to do 6 or more repetitions. In summary, creatine isn't a miracle supplement that you take and wake up looking like Arnold and lifting like Mark Henry, but, rather, it's aiding you in getting more work done than you would've been able to do otherwise. An increased work capacity allows you to increase volume (repetitions) at a designated intensity (weight), which can result in an increase in muscle mass and strength as a byproduct.

What does the research show?

For one, Rawson et. al. noted that weightlifting performance and muscle hypertrophy increased considerably in subjects using creatine:

Although there is considerable variability in the increase in muscle strength and weightlifting performance in subjects ingesting creatine during resistance training, subjects ingesting creatine experience on average an 8% greater increase in muscle strength (20 vs. 12%) and a 14% greater increase in weightlifting performance (26 vs. 12%). Additionally, untrained subjects experienced a larger increase in muscle strength following creatine supplementation plus resistance training than trained subjects (31 vs. 14%).

They both reviewed 22 different studies on the supplement, and those were there collective conclusions. The review also considered possible gender disparities, and didn't find a substantial difference in response between men and women:

One group has reported that men and women experience similar improvements in exercise performance following creatine supplementation (51), but that women show a lesser increase in lean body mass (32) and no reduction in protein breakdown (34) following creatine supplementation compared with men.

In another study, Becque and his colleagues tested 23 male subjects with one or more years of training experience. The experimental group ingested 5 g of creatine, while the control group ingested a placebo drink with sucrose. One of the most interesting findings of the study was that "body mass was significantly greater for [the creatine group] than [the] placebo [group] at pretest and post-test." The experimental group also noted a larger increase in arm flexor (biceps brachii) strength than did the control group.

Similarly, Volek tested 19 resistance-trained men over the course of 12 weeks. Towards the end of the study (weeks 5-8), the experimental (creatine) group performed more volume in the bench press than their control counterparts did. There were no noticeable differences in squat volume. The 1 repetition maximums for all subjects, but more significantly in the creatine supplemented subjects on both the squat and the bench press. The creatine subjects saw a larger increase in lean muscle mass, as well (5.8 kg versus 1.3 kg in the placebo group).



With those things in mind, here are a few final points:

• For optimal digestion of a creatine monohydrate powder, mix it with fruit juice, as it has been shown to increase absorption. 
• The use of loading phases are often disputed. It is unlikely that it is necessary. So long as you're getting around 3-5 grams per day, you should still reap the massive benefits of creatine monohydrate.
• Timing doesn't seem to matter much, either. Studies have found benefits to both pre and post-workout consumption. Unfortunately, no study to date has compared the efficacy of pre and post-workout creatine intake.
• Studies have indicated that creatine may cause gastrointestinal distress in some, so that's an important side effect to consider.
• Despite myths indicating the contrary, creatine has not been linked to liver or kidney problems in the short term or the long term.

If you want to do some more reading into these studies, I've listed them in the works cited below. Overall, the majority of the literature seems to lean in favor of creatine for both hypertrophy and for strength gains. In fact, it's tough to find studies that contradict those findings.

With supplements, it's always a good idea to experiment and see what works best for you. I've tried a number of different products on the market, and I'm constantly making adjustments accordingly. Creatine monohydrate just may be the missing link in your training plateau!

Works Cited:

1. Becque, M. Daniel, John D. Lochmann, and Donald R. Melrose. "Effects of Oral Creatine Supplementation on Muscular Strength and Body Composition." Physical Fitness and Performance (2000): 654-58. Web.
2. Froiland, Kathryn, Wanda Koszewski, Joshua Hingst, and Lisa Kopecky. "Nutritional Supplement Use among College Athletes and Their Sources of Information." International Journal of Sport Nutrition and Exercise Metabolism 14.1 (2004): 104-20. Web.
3. Ostojic, Sergej, and Zlatko Ahmetovic. "Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?" GSPM Res. in Sports Med. Research in Sports Medicine 16.1 (2008): 15-22. Web.
4. Poortmans, Jaques R., and Marc Francaux. "Adverse Effects of Creatine Supplementation." Sports Medicine 30.3 (2000): 155-70. Web.
5. Rawson, Eric S., and Jeff S. Volek. "Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance." Journal of Strength and Conditioning Research (2003): 822-31. Web.
6. Volek, Jeff S., et al. "Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training." Medicine and science in sports and exercise 31 (1999): 1147-1156.

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My List of Product Recommendations!

My clients and friends often ask me what type of supplements/fitness products I use. Here's my list of product recommendations for you holiday wish list! Please note that, aside from GoMacro, I do not endorse any of these products, so I do not receive anything for writing these reviews. The items on this list are simply products I use myself and have found to be the most effective and helpful.

Supplements:

• RawFusion or PlantFusion are both delicious, dairy free, plant-based brands of protein powder. I've tried countless different protein powder brands. Whey has never been kind to my stomach. I was always left with bloating and cramping afterwards, so I decided to switch to dairy free alternatives. Both of these brands taste absolutely delicious, and have no artificial crap (which seems to be pretty uncommon for protein powder). Although I like all of their flavors, I recommend RawFusion Natural Chocolate and PlantFusion Cookies 'n' Cream. Some plant-based protein powders taste grainy and leaf-like. Both of these brands have an incredible taste and mix easily with water. You can buy 2 pound tubs of these brands on bodybuilding.com for around $26, which is about $0.87 per serving. Not bad!
• GoMacro bars are a clean alternative to many of the bars I've tried in supplement stores. All of the ingredients are organic, plus they're gluten free, dairy free, and refined sugar free. They have higher protein options as well! My favorite flavors are the Protein Pleasure and Protein Purity. You can buy them on Amazon for $38.99 for a box of 15 bars.
• NutriForce Glutamine is an excellent product to help expedite the recovery process. If you're training hard, glutamine should be a staple in your recovery arsenal. I prefer to mix mine right into my protein shake. Cost is about $20 for 10 ounces.
• BSN AminoX is another excellent product to speed up your recovery. The fruit punch flavor is the best, in my opinion. This product contains 6 essential BCAAs (branched chain amino acids) to aid in muscle repair and minimize catabolism. A tub is only $37.84 for 70 servings! Take these both before and after your workouts for maximal results.

Food:

• Daiya Cheese is a yummy alternative for those, like me, whose stomachs do not respond well to lactose. Daiya is also soy free, if you like to avoid soy! The cheese melts and stretches, just as real cheese does, and it comes in a ton of different flavors. You can buy it at most Whole Foods or other similar grocery stores.
• Feel Good Foods chicken dumplings are the bomb! They're gluten free with great ingredients, unlike many other frozen meals. I buy these from Whole Foods!
• I'm obsessed with Cashewtopia ice cream. Ice cream is my weakness, and I don't need to feel guilty about eating this brand, because it's made from organic, clean ingredients. The "cream" is made from cashews, and it's incredibly rich and decadent. If you have a sweet tooth like me, I recommend checking out this awesome dairy-free alternative. I love the vanilla bean and chocolate flavors!

Apparel:

• The Inov8 F-LITE shoes are great for anyone who's looking for a more minimal sneaker. I mentioned these shoes in my previous article on barefoot training. I think these sneakers are a great transition for someone who was wearing really bulky sneakers beforehand, and doesn't want to commit to the ridiculous-looking toe shoes. They're light (as the name dictates), comfortable, and they last a really long time! I'd say they're pretty well-fit for any activity, whether it's running, weight training, or just playing basketball in the park.
• Elite FTS  Heavy Knee sleeves are great for those (like me) who squat often and heavy. I chose these because the price is the best out of any other brand I've found and they're excellent quality. You can buy these on eliteFTS.net for $23 per pair! Most brands cost more than that for one!

Books:

• The Weightlifting Encyclopedia: A Guide to World Class Performance by Arthur Drechsler is a great text for anyone who's looking to get more into the sport of weightlifting! Lots of excellent cues and anecdotes for fixing common problems in the lifts! This book sells for around $56 on Amazon, and it's worth every penny!
• Original Strength by Tim Anderson is a short, but informative read on how to regain the strength you had as a child. He teaches you how to rock, roll, and crawl your way to an injury free lifestyle. I love his videos as well, and I'd recommend checking out OriginalStrength.net for more information from him. This book is one of several he's written, and it only costs $11 on Amazon.
• Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise by Alex Hutchinson is another easy read that looks to dispel common fitness myths and covers topics such as the effectiveness of compression gear, static stretching, and running sneakers. Also around $11 on Amazon!

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My Vitamin and Supplement Regimen

First let me begin by saying that in the above picture, I left the "e" off of supplement. However, I am too lazy to redo the whole picture so that's that. I list my weekly nutrition and training plan, but never list my vitamins and supplements. I have had a lot of people ask me what I take, so I thought I would share with you guys what I take and why. I also have to add, please do not mirror me without researching and consulting your doctor and/or nutritionist. I do not know your body and your consumed medications like you do, so it's important to educate yourself before purchasing something like this.

BCAA's - Why?

I have one scoop of BCAA's when I wake up in the morning. I normally take these in the form of a capsule, but I tried it as powder this time. I will not do that again. I take BCAA's because I exercise so hard and run around all day at my job, in heels. There are so many benefits to "branch chained amino acids" (BCAA's) Multiple studies conducted in many different institutions across the world have concluded that BCAA's help with muscles soreness, improve training - especially when one is fatigued, play important role in energy and muscle production during exercise, and trigger protein synthesis and inhibit the breakdown of muscle cells. 

Lipo 6X Black (Hers) - Why?

I do not like "pre-workout" powders. I would rather take a capsule before I workout and drink a glass of water with it. I do not like any powdery supplement crap when I am drinking water. I think because I love plain water so much. I can't believe I ended up buying BCAA's in powder form, but I wanted to see if I felt my body absorbed it better. I digress. I take one of these pills before I workout on days that I feel I really need it. This is considered a "fat burner", but please do not let the label fool you. What this really does is elevate your heart rate, and internal thermogenic levels so you are able to train harder and faster, thus burning more calories. It will do nothing for you if you eat poorly and do not get proper exercise. I do not want to get dependent on pre-workouts, so I rarely take it. I take BCAA's, glutamine, and a B12 injection - all vitamins and natural forms to assist with my energy levels. This is kind of a "last resort" thing. It is the only source of caffeine I get as well; I do not drink diet soda's, coffee, or tea. If you are considering purchasing this, be careful, it is a strong product. Nutrex is an incredible supplement company, but it is very strong. 

Fish Oil - Why?

I take 1 fish oil with breakfast and 1 one for dinner. Studies have shown how wonderful fish oil can be for you. I use it for heart health. My family has a long line of cancer and MS. Thus I try to do everything I can to ensure I keep myself as healthy the natural way as I can. I read on Women's Health that taking omega-3 supplements (fish oil) can help slow the body’s aging process by lengthening telomeres that often shorten with age.I have also read that it helps with depression and ADHD, can lower blood pressure, and reduce pain and swelling. I do not eat any type of fish or seafood at all, so I take the supplement for nutrients that I may lack from not eating it. 

Food Based Multi-Vitamin - Why?

There are big debates on multi-vitamins. Does one urinate most of them out or does the body actually absorb and use it? I believe it is a little of both. Because I am still trying so hard to loose weight and I am on a restricted diet, I take these "just in case" to supplement any missing nutrients my body may be missing from food. Food is always the best place to consume vitamins, but if you are lacking in that, a multi-vitamin can help. I take two of them in the morning with breakfast.

Glutamine - Why?

This supplement is essential for me, again because of the way I train and my job. I love being pushed to my absolute limits when I work out. Exercise is without a doubt my favorite hobby. If only I was as passionate about clean eating, I would be set. Oh well, one step at a time.  Anyways, during intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal. It also assists with strengthening ones immune system - Glutamine is a primary energy source for the immune system. I take 1 in the morning when I wake up (with my other BCAA's) and two after I finish working out. If I do not train on a certain day, I take 1 in the morning and 1 in the evening. Glutamin is a BCAA and the most important one for anyone who trains hard and/or bodybuild's. 

Cranberry - Why?

As a woman, this is for my va-j-j health. Cranberry keeps "down there" (I feel like I am 10 writing this) happy and healthy. It prevents UTI's, and I have also read that it can help with dental hygiene. I take two of them with breakfast.

Biotin - Why?

I live, breathe, and swear by Biotin. I take 1 vitamin (10,000 MCG) every morning with breakfast. It truly makes a difference. It makes my nails grow fast and strong, it prevents my hair from rarely ever falling out (I color my hair a lot), and it is great for one's skin. 

B12 - Why?

I do not take B12 in the form of a supplement, I receive it in the form of an injection. I do this so the vitamin absorbs directly into my blood stream. I receive 99% of the supplement that way verses consuming it via mouth. I have been regularly getting B12 injections from my doctor for about 6 months. The difference is astounding. Vitamin B12 does not cause weight loss, contrary to popular beliefs and myths out there. What it is does do is help stabilize energy and stress levels. Resulting in hopefully better food choices and harder workouts, since one does not become so fatigued or tired. They make a huge difference for me! I get an injection 1-2 times a week at my primary care office. I previously received them at a weight loss center, but now my insurance covers them so I opt to go there. 

I take avoid taking pharmaceutical anything at all costs, not even so much as Motrin for a headache. Thankfully, I rarely ever get in sick or have headaches, so I feel that a clean diet, good exercise, and my supplement regimen really works for me. The exception is my RLS, I take medication for that because "natural" ways weren't working so well for me. However, I consume the smallest dose possible. It's all about doing your research, consulting a doctor, and learning your body. What are some of your essential vitamin and supplements? Why? 

Today is the last day for the giveaway! There are lots of fun ways to get multiple entries in as well! However, please note that all entries entered into this giveaway will be verified. The winners will be chosen at random using the hosting site (Rafflecopter) that is tallying the entries. After the entries have been verified, the winners will be shown on my blog entry on Friday, May 16th. Click here!

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Heart Health & Fat Loss

Heart Health & Fat Loss

When it comes to thinking about the benefits of exercising, especially the goals you would LOVE to achieve, what do you think about? “How do I go about it?”… “How many days a week should I do resistance training?”… “How many times per week & how long should I do cardio?”… “Are there any supplements that will help me burn fat more effectively?” Sound familiar? Well, the most important aspect of getting on the road to a healthier & better looking YOU is to be diligent and go after your long-term goals one step at a time! Be sure to set aside time AT LEAST 3 days per week to hit the gym and do cardio!

One of the most frequently asked questions that I hear almost daily is: “Are there any supplements that I can add to my diet to speed up the fat loss process?” It is important to be mindful that weight loss is not necessarily indicative of proper nutrition. Many individuals believe that in order to lose weight, they must eliminate fat from their diet. Scientific research has showed us that this can be very harmful as certain types of “healthy” fats are critical to proper function of the body.

These beneficial fats are known as Essential Fatty Acids (EFA’s). They are essential because your body cannot produce them on it’s own. They must come from your diet. The two primary EFA’s are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3). These EFA’s are necessary for many beneficial processes within the body such as: the formation of healthy cell membranes; proper thyroid and adrenal activity; hormone production; proper development and functioning of the brain and nervous system; and they are even crucial for the transport and breakdown of cholesterol.

Another beneficial supplement that can act as a catalyst in your body fat reduction is Conjugated Linoleic Acid (CLA). CLA has been the subject of a variety of research in the past several years, and all of the studies I’ve reviewed suggest that benefits of CLA can include: an increase of your metabolic rate; reduction of abdominal fat; lowering of cholesterol and triglycerides; stimulation of muscle growth as well as enhancement of the immune system. Both EFA’s and the CLA’s have many heart- healthy benefits as well as the power to boost your metabolism and aid in reduction of unwanted body fat. I do however suggest you speak with a health professional or qualified trainer concerning the dosage and implementation of these two before adding them into your overall program. Now, lets get to your favorite gym and put these two power packed immune-building, fat-burning supplements to work!

Michael Prince RN, BSN, CPT has been inspiring the world to adopt a fitness lifestyle for over 17 years and is the co-owner of 360 Fitness, an industry leader in personal training and group fitness. As a fitness trainer, fitness columnist for various magazines and newspapers, featured commentator for several news stations, he is a registered nurse, father of 3 beautiful children, and husband to Melinda Prince his amazing wife and business partner of over 15 years.

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