Search

Posts Tagged ‘diet’

Playing Touch Butt With That Dork in the Park

There’s a tribe in the Amazon and they are circling around a campfire… wearing animal heads… and making loud rhythmic noises.  They are prancing like animals and doing something that looks like Tai Chi – a meditation in movement.  It is all so connected to the natural cycle of life.

Modern living has moved away from this.

There are great things in our world.  However, a lot of the conventional technologies and lifestyles have moved faster than how WE are designed.  We’ve gotten away from our natural flow.

You can be sure as hell those tribes are a lot healthier and physically fit than most people.  They also have a lot less stress.

The world health organisation (WHO) estimates that stress is the cause of most illness in society… and it’s growing.

This is because we’ve lost our natural evolutionary way.

Yes, child mortality is much better our developed nations.  We also have more resources and knowledge in dealing with emergencies.

But boy oh boy are we bad at managing chronic health issues.  It’s out of control.

A lot of getting back that control will be in keeping what is resourceful in modern life and stripping back the rest of it.  It is also about regaining many of our natural instincts, practises and rhythms.

This includes diet, workouts, less passive behaviours (like watching the boob-tube)… and cleaning our cup (as they say in the East) or taking some time each day to refresh our mind.

HOW we do these things can lead to very different results too, as many of THOSE practises have also gone away from our natural evolution.

When Conor McGregor fought Nate Diaz there was some very entertaining trash talk back and forth.  One of the things Nate said was, ‘You’re playing touch butt with that dork in the park with the pony tail’… or something to that effect.

He was referring to videos of Conor training with Ido Portal in the park in skimpy MMA gym shorts.  They were being creative with slow Tai Chi and animal type movements in a simulated sort of dual.  Ido Portal calls that drill ‘movement riddles.’

It looks so different that some people ‘pooh pooh’ at it and other such methods.

There are many that go so far to say that Conor is still a fake, that he is all promotion and no substance… even when he has two UFC world titles in two separate divisions.  He also won them in spectacular fashion.

His method is so far ahead that it looks effortless.  Even most experts can’t figure out how calm, poised, skilled and brilliant he is in the octagon.  They can’t understand how he seemingly touches high level fighters and they crumble.  They continue to back against him.

Then some none the wiser fans even go so far as to talk about ‘dives.’

It’s precision, timing and internal power.  When you have such control of your own body… it’s much easier to translate that into effortless power.  For the same reasons he can also use unorthodox approaches, angles and strikes depending on the situation.

The reason he’s so far ahead of his peers is how he thinks about life, sport and how he trains.

He’s very much in his natural flow in all areas; mentally, physically and emotionally.

What I will say to you is this…  I’ve studied training and sport for years.  Near the end of my research for my last book, a couple of years ago, I knew I’d gotten some very large chunks of the puzzle.

I came across Ido Portal and realised he was doing a lot of what I was finding (he does a lot more than touch-butt).  Then I came across McGregor and realised he was doing pretty much ALL of it.

I had a hunch he was going right to the top and fast… or had a great chance based on his training.  When I saw more of his fights I was even more convinced.

The way he trains applies to anyone, even if you just want health… but it will give you a LOT more than that.

I’ve finished many of the experiments I was continuing even this year (to confirm concepts and methods) and have started applying it with amazing results in my own life.  I only did bits and bobs of it in the last year at various times for my golf… and when I did… I won 6 high level medals or trophies, including an All Ireland medal, and a provincial event player of the year that contained many of the top players of my district or province.

I’ve started the full program now for the coming season (early next year).

When I was trying things out to test certain matters… and went away from what works… my form TANKED.  I even injured myself for a few months.

There are always ups and downs when you are truly learning and going towards goals.

Make mistakes, but LEARN.  That’s how you really move forward.

Nature… of… the… beast.

I’ve learned my lessons, will come back stronger and improve to new levels again in the new season.  Will you?

If you apply this knowledge, you too will also experience superb results.

You will be literally connecting back to how you are wired and you can apply this to health, energy, success and zooming up your results in just about any area of life… especially sports.

This is your time.  Click here to order The Next Level Sports Program today.

Yours,

Brian Timlin

Creatine: Is it good, and is it safe?

Creatine is one of the few very good supplements worth the money. It works to increase energy, muscle size and power.  It’s not uncommon to see increases of 10% in strength/power output and 8lbs of muscle gain from creatine alone.

My advice is to use creatine monohydrate. This is the most common and most researched form of the substance. It is also perfectly safe (according to the 150 research papers I’ve viewed on it). *See the end of this article for safe dosages and monitoring any reactions

There are other forms of creatine, creatine ethylester (CEE), that is broken down into creatinine, which is toxic to the body. I strongly suggest you avoid this type of creatine or anything other than creatine monohydrate, because this is the one we know works best and is also completely safe.

The buffered Ph neutral creatine called KreAlklyn is a madey uppey type of creatine. It is just mixed with creatine salts and baking soda. They then tell you that creatine monohydrate will be largely broken down into creatinine in the body, unless it is buffered like theirs is.

This is not true. Creatine monohydrate mixed with water is Ph neutral and very little degrades into creatinine (not enough to be significant in any way). Plus KreAlklyn is used at a much lower dose, because it is said to be ‘much more effective since it isn’t broken down’. Again, creatine monohydrate isn’t broken down into creatinine, except minutely. The research is sound on this, so therefore KreAlklyn is just giving a very small and ineffective dose of creatine monohydrate plus baking soda. It’s a cod.

Regarding other forms of creatine, they are either less effective or simply creatine monohydrate dressed up in a prettier dress (for probably double the price).

Regarding dosage, an effective dose of creatine can be anywhere up to 35g per day. A good guide would be your bodyweight target in pounds * 0.15 = grams of creatine per day.

Most people will be around the 20-25 grams per day range.

Creatine monohydrate is pretty cheap to buy and, in my opinion, definitely worth purchasing if you are an athlete or a regular gym goer.

You do hear about the so called dangers of creatine, so I am wary in that sense.  However, I have read a lot of research papers on creatine, so have scientists I trust and I don’t see the negatives people talk about. I only see positive effects in performance & cellular and mitochrondrial health.  I’ve also used it at various times and only experienced benefits. There were no negative effects in my creatinine levels or other markers of health.

It has to be considered that there are many conflicting pieces of information and strong negative views on every type of diet out there as well. Creatine is naturally occuring in foods, especially meat. It is simply three amino-acids, which are perfectly natural.

Also make sure you are buying from a reputable source.  I buy creatine monohydrate from myprotein.ie because they provide an independent certificate of analysis for label accuracy and purity, with every batch.  This ensures you are getting what you paid for and also that there are no contaminants.

You just have to see how you react to things, because everybody is different and not every diet or supplement will work for you. The best thing we can do is decide whether we want to try it, and if we do… experiment with safe dosages, see the results and monitor any potential downsides before and after, with a health professional.

Then you can decide whether you want to continue with it or not. It’s not the biggest deal in the world, training and diet are far more important. However, creatine can also make a significant enough difference to size and performance to warrant serious consideration as a training aid.

 

 

 

References:

  1. Folin O, Denis W. Protein metabolism from the standpoint of blood tissue analysis: third paper; further absorption experiments with especial reference to the behavior of creatine and creatinine and to the formation of urea. J Biol Chem. 1912;12:141-162.
  2. Bloch K, Shoenheimer R. The metabolic relation of creatine and creatinine studied with isotopic nitrogen. J BioZ Chem. 1939;131:111-118.
  3. Chanutin A. The fate of creatine when administered to man. J Biol Chem. 1926;67:29-34.
  4. Hoberman HD, Sims EA, Peters JH. Creatine and creatinine metabolism in the normal male adult studied with the aid of isotopic nitrogen. J BioZ Chem. 1948;172:45-51.
  5. Klingenberg M, Pfaff E. 1966. In: Regulation of Metabolic Processes in Mitochondria. Tager JM, editor, p. 180. Elsevier, Amsterdam.
  6. Meisner H, Klingenberg M. Efflux of adenine nucleotides from rat liver mitochondria. J Biol Chem. 1968 Jul 10;243(13):3631-9.
  7. Klingenberg M. The ADP-ATP translocation in mitochondria, a membrane potential controlled transport. J Membr Biol. 1980 Sep 30;56(2):97-105. Review.
  8. Klingenberg M. The ADP and ATP transport in mitochondria and its carrier. Biochim Biophys Acta. 2008 Oct;1778(10):1978-2021.
  9. Bessman SP, Geiger PJ. Transport of energy in muscle: the phosphorylcreatine shuttle. Science. 1981 Jan 30;211(4481):448-52. Review.
  10. Wallimann T. Bioenergetics. Dissecting the role of creatine kinase. Curr Biol. 1994 Jan 1;4(1):42-6.
  11. Meyer RA, Sweeney HL, Kushmerick MJ. A simple analysis of the “phosphocreatine shuttle.” Am J Physiol Cell Physiol 1984; 246: C365–C377.
  12. Perry CG, Kane DA, Herbst EA, Mukai K, Lark DS, Wright DC, Heigenhauser GJ, Neufer PD, Spriet LL, Holloway GP. Mitochondrial creatine kinase activity and phosphate shuttling are acutely regulated by exercise in human skeletal muscle. J Physiol. 2012 Nov 1;590(Pt 21):5475-86.
  13. Bessman SP. The creatine-creatine phosphate energy shuttle. Annual Review of Biochemistry. 1985;54:831–862.
  14. Balaban RS. Regulation of oxidative phosphorylation in the mammalian cell. Am J Physiol. 1990 Mar;258(3 Pt 1):C377-89. Review.
  15. Korzeniewski B. Theoretical studies on the regulation of oxidative phosphorylation in intact tissues. Biochim Biophys Acta. 2001 Mar 1;1504(1):31-45. Review.
  16. From AH, Zimmer SD, Michurski SP, Mohanakrishnan P, Ulstad VK, Thoma WJ, U?urbil K. Regulation of the oxidative phosphorylation rate in the intact cell. Biochemistry. 1990 Apr 17;29(15):3731-43.
  17. Saks VA, Kongas O, Vendelin M, Kay L. Role of the creatine/phosphocreatine system in the regulation of mitochondrial respiration. Acta Physiol Scand. 2000 Apr;168(4):635-41.
  18. Bangsbo J, Graham TE, Kiens B, Saltin B. Elevated muscle glycogen and anaerobic energy production during exhaustive exercise in man. J Physiol. 1992;451:205-27.
  19. Smith JC, Hill DW. Contribution of energy systems during a Wingate power test. Br J Sports Med. 1991 Dec;25(4):196-9.
  20. Serresse O, Simoneau JA, Bouchard C, Boulay MR. Aerobic and anaerobic energy contribution during maximal work output in 90 s determined with various ergocycle workloads. Int J Sports Med. 1991 Dec;12(6):543-7.
  21. Boulay MR, Lortie G, Simoneau JA, Hamel P, Leblanc C, Bouchard C. Specificity of aerobic and anaerobic work capacities and powers. Int J Sports Med. 1985 Dec;6(6):325-8.
  22. Bangsbo J, Madsen K, Kiens B, Richter EA. Effect of muscle acidity on muscle metabolism and fatigue during intense exercise in man. J Physiol. 1996 Sep 1;495 ( Pt 2):587-96.
  23. Sargeant AJ. Structural and functional determinants of human muscle power. Exp Physiol. 2007 Mar;92(2):323-31. Epub 2007 Jan 25. Review.
  24. Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol. 1994 May;266(5 Pt 1):E725-30.
  25. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992 Sep;83(3):367-74.
  26. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996 Jul;81(1):232-7.
  27. Bangsbo J, Krustrup P, González-Alonso J, Saltin B. ATP production and efficiency of human skeletal muscle during intense exercise: effect of previous exercise. Am J Physiol Endocrinol Metab. 2001 Jun;280(6):E956-64.
  28. Smith JC, Hill DW. Contribution of energy systems during a Wingate power test. Br J Sports Med. 1991 Dec;25(4):196-9.
  29. Maughan RJ, Gleeson M, Greenhaff PL. Biochemistry of exercise and training. Oxford: Oxford University Press, 1997.
  30. Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. 2000 Mar;32(3):706-17.
  31. Balsom PD, Harridge SD, Soderlund K, Sjodin B, Ekblom B. Creatine supplementation per se does not enhance endurance exercise performance. Acta Physiol Scand. 1993 Dec;149(4):521-3.
  32. Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatinine supplementation in endurance sports. Med Sci Sports Exerc. 1998;30:1123-9.
  33. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33.
  34. Vandebuerie F, Vanden Eynde B, Vandenberghe K, Hespel P. Effect of creatine loading on endurance capacity and sprint power in cyclists. Int J Sports Med. 1998 Oct;19(7):490-5.
  35. Greenhaff PL, Casey A, Short AH, Harris R, Soderlund K, Hultman E. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clin Sci (Lond). 1993 May;84(5):565-71.
  36. Kilduff LP, Vidakovic P, Cooney G, Twycross-Lewis R, Amuna P, Parker M, Paul L, Pitsiladis YP. Effects of creatine on isometric bench-press performance in resistance-trained humans. Med Sci Sports Exerc. 2002 Jul;34(7):1176-83.
  37. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc. 2000 Mar;32(3):654-8.
  38. Balsom, PD, Ekblom B, Soderlund K, Sjodin B, Hultman, E. Creatine supplementation and dynamic high-intensity exercise. Scand J Med Sci Sports. 1993;3:143-9.
  39. Becque M, Lochmann JD, Melrose D. Effect of creatine supplementation during strength training on 1-RM and body composition. Med Sci Sports Exerc. 1197;29:S146.
  40. Balsom PD, Soderlund K, Sjodin B, Ekblom B. Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation. Acta Physiol Scand. 1995 Jul;154(3):303-10.
  41. Hoffman JR, Stout JR, Falvo MJ, Kang J, Ratamess NA. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. J Strength Cond Res. 2005 May;19(2):260-4.
  42. Smith JC, Stephens DP, Hall EL, Jackson AW, Earnest CP. Effect of oral creatine ingestion on parameters of the work rate-time relationship and time to exhaustion in high-intensity cycling. Eur J Appl Physiol Occup Physiol. 1998 Mar;77(4):360-5.
  43. Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E, Almada AL. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc. 1998 Jan;30(1):73-82.
  44. Gastin PB, Lawson DL. Influence of training status on maximal accumulated oxygen deficit during all-out exercise. Eur J Appl Physiol. 1994;69:321-30.
  45. Baker JS, McCormick MC, Robergs RA. Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. J Nutr Metab. 2010;2010:905612.
  46. Gastin PB. Energy system interaction and relative contribution during maximal exercise. Sports Med. 2001;31(10):725-41. Review.
  47. Candow DG, Chilibeck PD, Chad KE, Chrusch MJ, Davison KS, Burke DG. Effect of ceasing creatine supplementation while maintaining resistance training in older men. J Aging Phys Act. 2004 Jul;12(3):219-31.
  48. Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol. 2010 Apr 12;317(1-2):25-30.
  49. Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Häkkinen K, Kraemer WJ. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2004 May;91(5-6):628-37.
  50. Bemben MG, Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-25. Review.
  51. Balsom PD, Söderlund K, Ekblom B. Creatine in humans with special reference to creatine supplementation. Sports Med. 1994 Oct;18(4):268-80. Review.
  52. van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond). 2003 Feb;104(2):153-62.
  53. Cooke WH, Grandjean PW, Barnes WS. Effect of oral creatine supplementation on power output and fatigue during bicycle ergometry. J Appl Physiol. 1995 Feb;78(2):670-3.
  54. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol. 1996 Nov;271(5 Pt 1):E821-6.
  55. Mujika I, Chatard JC, Lacoste L, Barale F, Geyssant A. Creatine supplementation does not improve sprint performance in competitive swimmers. Med Sci Sports Exerc. 1996 Nov;28(11):1435-41.
  56. van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond). 2003 Feb;104(2):153-62.
  57. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.
  58. Juhn MS, Tarnopolsky M. Potential side effects of oral creatine supplementation: a critical review. Clin J Sport Med. 1998 Oct;8(4):298-304. Review.
  59. Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Int J Sport Nutr Exerc Metab. 2007 Feb;17(1):70-91.
  60. Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. J Sports Med Phys Fitness. 2006 Dec;46(4):555-63.
  61. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60.
  62. Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109-27.
  63. Trumbo P, Schlicker S, Yates AA, Poos M; Food and Nutrition Board of the Institute of Medicine, The National Academies. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc. 2002 Nov;102(11):1621-30.
  64. Willoughby DS, Rosene JM. Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc. 2003 Jun;35(6):923-9.
  65. Willoughby DS, Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc. 2001 Oct;33(10):1674-81.
  66. Deldicque L, Atherton P, Patel R, Theisen D, Nielens H, Rennie MJ, Francaux M. Effects of resistance exercise with and without creatine supplementation on gene expression and cell signaling in human skeletal muscle. J Appl Physiol. 2008 Feb;104(2):371-8.
  67. Schiaffino S, Reggiani C. Fiber types in mammalian skeletal muscles. Physiol Rev. 2011 Oct;91(4):1447-531.
  68. Harridge SD, Bottinelli R, Canepari M, Pellegrino MA, Reggiani C, Esbjörnsson M, Saltin B. Whole-muscle and single-fibre contractile properties and myosin heavy chain isoforms in humans. Pflugers Arch. 1996 Sep;432(5):913-20.
  69. D’Antona G, Lanfranconi F, Pellegrino MA, Brocca L, Adami R, Rossi R, Moro G, Miotti D, Canepari M, Bottinelli R. Skeletal muscle hypertrophy and structure and function of skeletal muscle fibres in male body builders. J Physiol. 2006 Feb 1;570(Pt 3):611-27.
  70. Pette D, Peuker H, Staron RS. The impact of biochemical methods for single muscle fibre analysis. Acta Physiol Scand. 1999 Aug;166(4):261-77. Review.
  71. Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol. 2010 Apr 12;317(1-2):25-30.
  72. Tarnopolsky MA. Clinical use of creatine in neuromuscular and neurometabolic disorders. Subcell Biochem. 2007;46:183-204. Review.
  73. Sakkas GK, Schambelan M, Mulligan K. Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting? Curr Opin Clin Nutr Metab Care. 2009 Nov;12(6):623-7. Review.
  74. van Loon LJ, Murphy R, Oosterlaar AM, Cameron-Smith D, Hargreaves M, Wagenmakers AJ, Snow R. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle. Clin Sci (Lond). 2004 Jan;106(1):99-106.
  75. Derave W, Eijnde BO, Verbessem P, Ramaekers M, Van Leemputte M, Richter EA, Hespel P. Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans. J Appl Physiol. 2003 May;94(5):1910-6.
  76. Op ‘t Eijnde B, Ursø B, Richter EA, Greenhaff PL, Hespel P. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes. 2001 Jan;50(1):18-23.
  77. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000 Sep;89(3):1165-71.
  78. Green AL, Simpson EJ, Littlewood JJ, Macdonald IA, Greenhaff PL. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand. 1996 Oct;158(2):195-202.
  79. Pittas G, Hazell MD, Simpson EJ, Greenhaff PL. Optimization of insulin-mediated creatine retention during creatine feeding in humans. J Sports Sci. 2010 Jan;28(1):67-74.
  80. Sappey-Marinier D, Calabrese G, Fein G, Hugg JW, Biggins C, Weiner MW. Effect of photic stimulation on human visual cortex lactate and phosphates using 1H and 31P magnetic resonance spectroscopy. J Cereb Blood Flow Metab. 1992 Jul;12(4):584-92.
  81. Rango M, Castelli A, Scarlato G. Energetics of 3.5 s neural activation in humans: a 31P MR spectroscopy study. Magn Reson Med. 1997 Dec;38(6):878-83.
  82. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.
  83. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011 Apr;105(7):1100-5.
  84. Delanghe J, De Slypere JP, De Buyzere M, Robbrecht J, Wieme R, Vermeulen A. Normal reference values for creatine, creatinine, and carnitine are lower in vegetarians. Clin Chem. 1989 Aug;35(8):1802-3.
  85. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28.
  86. Klopstock T, Elstner M, Bender A. Creatine in mouse models of neurodegeneration and aging. Amino Acids. 2011 May;40(5):1297-303. Review.
  87. Bender A, Beckers J, Schneider I, Hölter SM, Haack T, Ruthsatz T, Vogt-Weisenhorn DM, Becker L, Genius J, Rujescu D, Irmler M, Mijalski T, Mader M, Quintanilla-Martinez L, Fuchs H, Gailus-Durner V, de Angelis MH, Wurst W, Schmidt J, Klopstock T. Creatine improves health and survival of mice. Neurobiol Aging. 2008 Sep;29(9):1404-11.
  88. Halestrap AP, Griffiths EJ, Connern CP. Mitochondrial calcium handling and oxidative stress. Biochem Soc Trans. 1993 May;21(2):353-8. Review.
  89. Bangsbo J, Juel C, Hellsten Y, Saltin B. Dissociation between lactate and proton exchange in muscle during intense exercise in man. J Physiol. 1997 Oct 15;504 ( Pt 2):489-99.
  90. McKenna MJ, Heigenhauser GJ, McKelvie RS, MacDougall JD, Jones NL. Sprint training enhances ionic regulation during intense exercise in men. J Physiol. 1997 Jun 15;501 ( Pt 3):687-702.
  91. Huso ME, Hampl JS, Johnston CS, Swan PD. Creatine supplementation influences substrate utilization at rest. J Appl Physiol. 2002 Dec;93(6):2018-22.
  92. Balsom PD, Ekblom B, Soderlund K, Sjodin B, Hultman E. Creatine supplementation and dynamic high-intensity intermittent exercise. Scand J Med Sci Sports. 1993;3:143–149.
  93. Balsom PD, Söderlund K, Sjödin B, Ekblom B. Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation. Acta Physiol Scand. 1995 Jul;154(3):303-10.
  94. Barnett C, Hinds M, Jenkins DG. Effects of oral creatine supplementation on multiple sprint cycle performance. Aust J Sci Med Sport. 1996 Mar;28(1):35-9.
  95. Becque M, Lochmann JD, Melrose D. Effect of creatine supplementation during strength training on 1-RM and body composition. (Abstract). Med Sci Sports Exerc. 1997;29:S146.
  96. Birch R, Noble D, Greenhaff PL. The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. Eur J Appl Physiol Occup Phys. 1994;69(3):268-70.
  97. Burke LM, Pyne DB, Telford RD. Effect of oral creatine supplementation on single-effort sprint performance in elite swimmers. Int J Sport Nutr. 1996 Sep;6(3):222-33.
  98. Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Am J Physiol. 1996 Jul;271(1 Pt 1):E31-7.
  99. Cooke WH, Grandjean PW, Barnes WS. Effect of oral creatine supplementation on power output and fatigue during bicycle ergometry. J Appl Physiol. 1995 Feb;78(2):670-3.
  100. Dawson B, Cutler M, Moody A, Lawrence S, Goodman C, Randall N. Effects of oral creatine loading on single and repeated maximal short sprints. Aust J Sci Med Sport. 1995 Sep;27(3):56-61.
  101. Earnest CP, Snell PG, Rodriguez R, Almada AL, Mitchell TL. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. 1995 Feb;153(2):207-9.
  102. Goldberg PG, Bechtel PJ. Effects of low dose creatine supplementation on strength, speed and power events by male athletes. Med Sci Sports Exerc. 1997;29:S251.
  103. Greenhaff PL, Casey A, Short AH, Harris R, Soderlund K, Hultman E. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clin Sci (Lond). 1993 May;84(5):565-71.
  104. Grindstaff PD, Kreider R, Bishop R, Wilson M, Wood L, Alexander C, Almada A. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. Int J Sport Nutr. 1997 Dec;7(4):330-46.
  105. Greenhaff PL, Constantin-Teodosiu D, Casey A, Hultman E. The effect of oral creatine supplementation on skeletal muscle ATP degradation during repeated bouts of maximal voluntary exercise in man. J Physiol. 1994;476:84.
  106. Hamilton-Ward K, Meyers M, Skelly WA, Marley RJ, Saunders J. Effect of creatine supplementation on upper extremity anaerobic response in females. Med Sci Sports Exerc. 1997;29:S146.
  107. Johnson KD, Smodic B, Hill R. The effects of creatine monohydrate supplementation on muscular power and work. Med Sci Sports Exerc. 1997;29:S251.
  108. Kirksey K, Warren BJ, Stone MH, Stone MR, Johnson RL. The effects of six weeks of creatine monohydrate supplementation in male and female track athletes. Med Sci Sports Exerc. 1997;29:S145.
  109. Kurosawa Y, Iwane H, Hamaoka T, Shimomitsu T, Katsumura T, Sako T, Kuwamori M, Kimura N. Effects of oral creatine supplementation on high- and low-intensity grip exercise performance. Med Sci Sports Exerc. 1997;29:S251.
  110. Lemon P, Boska M, Bredle D, Rogers M, Ziegenfuss T, Newcomer B. Effect of oral creatine supplementation on energetics during repeated maximal muscle contraction. Med Sci Sports Exerc. 1995;27:S204.
  111. Mujika I, Chatard JC, Lacoste L, Barale F, Geyssant A. Creatine supplementation does not improve sprint performance in competitive swimmers. Med Sci Sports Exerc. 1996 Nov;28(11):1435-41.
  112. Odland LM, MacDougall JD, Tarnopolsky MA, Elorriaga A, Borgmann A. Effect of oral creatine supplementation on muscle [PCr] and short-term maximum power output. Med Sci Sports Exerc. 1997 Feb;29(2):216-9.
  113. Prevost MC, Nelson AG, Morris GS. Creatine supplementation enhances intermittent work performance. Res Q Exerc Sport. 1997 Sep;68(3):233-40.
  114. Redondo DR, Dowling EA, Graham BL, Almada AL, Williams MH. The effect of oral creatine monohydrate supplementation on running velocity. Int J Sport Nutr. 1996 Sep;6(3):213-21.
  115. Ruden TM, Parcell AC, Ray ML, Moss KA, Semler JL, Sharp RL, Rolfs GW, King DS. Effects of oral creatine supplementation on performance and muscle metabolism during maximal exercise. Med Sci Sports Exerc. 1996;28:S81.
  116. Schneider DA, McDonough PJ, Fadel PJ, Berwick JP. Creatine supplementation and the total work performed during 15-s and 1-min bouts of maximal cycling. Aust J Sci Med Sport. 1997 Sep;29(3):65-8.
  117. Stout JR, Echerson J, Noonan D, Moore G, Cullen D. The effects of a supplement designed to augment creatine uptake on exercise performance and fat free mass in football players. Med Sci Sports Exerc. 1997;29:S251.
  118. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Van Gerven L, Hespel P. Prolonged creatine intake facilitates the effects of strength training on intermittent exercise capacity. Insider. 1996;4(3): 1–2.
  119. Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol. 1996 Feb;80(2):452-7.
  120. Volek JS, Kraemer WJ, Bush JA, Boetes M, Incledon T, Clark KL, Lynch JM. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc. 1997 Jul;97(7):765-70.
  121. Ziegenfuss T, Lemon PW, Rogers MR, Ross R, Yarasheski KE. Acute creatine ingestion: Effects on muscle volume, anaerobic power, fluid volumes, and protein turnover. Med Sci Sports Exerc. 1997;29:S127.
  122. Thompson CH, Kemp GJ, Sanderson AL, Dixon RM, Styles P, Taylor DJ, Radda GK. Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. Br J Sports Med. 1996 Sep;30(3):222-5.
  123. Bosco C, Tihanyi J, Pucspk J, Kovacs I, Gabossy A, Colli R, Pulvirenti G, Tranquilli C, Foti C, Viru M, Viru A. Effect of oral creatine supplementation on jumping and running performance. Int J Sports Med. 1997 Jul;18(5):369-72.
  124. Jacobs I, Bleue S, Goodman J. Creatine ingestion increases anaerobic capacity and maximum accumulated oxygen deficit. Can J Appl Physiol. 1997 Jun;22(3):231-43.
  125. Earnest C, Rash J, Snell P, Almada A, Mitchell T: Effect of creatine monohydrate ingestion on intermediate length anaerobic treadmill running to exhaustion. (Abstract). Med Sci Sports Exerc 27: S14, 1995.
  126. Febbraio MA, Flanagan TR, Snow RJ, Zhao S, Carey MF. Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans. Acta Physiol Scand. 1995 Dec;155(4):387-95.
  127. Terrillion KA, Kolkhorst FW, Dolgener FA, Joslyn SJ. The effect of creatine supplementation on two 700-m maximal running bouts. Int J Sport Nutr. 1997 Jun;7(2):138-43.
  128. Harris RC, Viru M, Greenhaff PL, Hultman E. The effect of oral creatine supplementation on running performance during maximal short term exercise in man. J Physiol. 1993;467:74.
  129. Balsom PD, Harridge SD, Söderlund K, Sjödin B, Ekblom B. Creatine supplementation per se does not enhance endurance exercise performance. Acta Physiol Scand. 1993 Dec;149(4):521-3.
  130. Myburgh KH, Bold A, Bellinger B, Wilson G, Noakes TD. Creatine supplementation and sprint training in cyclists: metabolic and performance effects. Med Sci Sports Exerc 1996;28:S81.
  131. Stroud MA, Holliman D, Bell D, Green AL, Macdonald IA, Greenhaff PL. Effect of oral creatine supplementation on respiratory gas exchange and blood lactate accumulation during steady-state incremental treadmill exercise and recovery in man. Clin Sci (Lond). 1994 Dec;87(6):707-10.
  132. Coco M, Perciavalle V. Creatine ingestion effects on oxidative stress in a steady-state test at 75% VO(2max). J Sports Med Phys Fitness. 2012 Apr;52(2):165-9.
  133. Smith AE, Fukuda DH, Ryan ED, Kendall KL, Cramer JT, Stout J. Ergolytic/ergogenic effects of creatine on aerobic power. Int J Sports Med. 2011 Dec;32(12):975-81.
  134. Rahimi R. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise. J Strength Cond Res. 2011 Dec;25(12):3448-55.
  135. Zuniga JM, Housh TJ, Camic CL, Hendrix CR, Mielke M, Johnson GO, Housh DJ, Schmidt RJ. The effects of creatine monohydrate loading on anaerobic performance and one-repetition maximum strength. J Strength Cond Res. 2012 Jun;26(6):1651-6.
  136. del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano B. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2012 Jun;42(6):2299-305.
  137. Cramer JT, Stout JR, Culbertson JY, Egan AD. Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function. J Strength Cond Res. 2007 Aug;21(3):668-77.
  138. van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond). 2003 Feb;104(2):153-62.
  139. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996 Jul;81(1):232-7.
  140. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992 Sep;83(3):367-74.
  141. Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. 2000 Mar;32(3):706-17.
  142. Greenhaff P. Creatine and its application as an ergogenic aid. Int J Sport Nutr. 1995;5:S100–S110.
  143. Deldicque L, Décombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M. Kinetics of creatine ingested as a food ingredient. Eur J Appl Physiol. 2008 Jan;102(2):133-43.
  144. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6.
  145. Giese MW, Lecher CS. Qualitative in vitro NMR analysis of creatine ethyl ester pronutrient in human plasma. Int J Sports Med. 2009 Oct;30(10):766-70.
  146. Velema MS, de Ronde W. Elevated plasma creatinine due to creatine ethyl ester use. Neth J Med. 2011 Feb;69(2):79-81.
  147. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83.
  148. Persky AM, Brazeau GA, Hochhaus G. Pharmacokinetics of the dietary supplement creatine. Clin Pharmacokinet. 2003;42(6):557-74. Review.
  149. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012 Sep 13;9(1):43.
  150. Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JD. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res. 2011 Jul;25(7):1831-8.
  151. Green AL, Simpson EJ, Littlewood JJ, Macdonald IA, Greenhaff PL. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand. 1996 Oct;158(2):195-202.
  152. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol. 1996 Nov;271(5 Pt 1):E821-6.
  153. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000 Sep;89(3):1165-71.
  154. Pittas G, Hazell MD, Simpson EJ, Greenhaff PL. Optimization of insulin-mediated creatine retention during creatine feeding in humans. J Sports Sci. 2010 Jan;28(1):67-74.
  155. Vandenberghe K, Van Hecke P, Van Leemputte M, Vanstapel F, Hespel P. Inhibition of muscle phosphocreatine resynthesis by caffeine after creatine loading. Med Sci Sports Exerc. 1997;29:S249.
  156. Derave W, Eijnde BO, Verbessem P, Ramaekers M, Van Leemputte M, Richter EA, Hespel P. Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans. J Appl Physiol. 2003 May;94(5):1910-6.
  157. Op ‘t Eijnde B, Ursø B, Richter EA, Greenhaff PL, Hespel P. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes. 2001 Jan;50(1):18-23.

Why not all research, or rather, not all interpretation of the research, is created equal.

This article is going to outline why you also have to use your own head, no matter how much of a supposed expert the person you are dealing with is.

I’m not into dogma, because it results in anything from lack of progression/innovation to downright incompetence. I always encourage people to write their own notes on any material and get their own experience. I think my writings are very well researched and tested, and they do get great results, but that’s not the point.

Every system has to evolve, get better and more accurate. Furthermore, each person who wants to master a subject can get a shortcut to the gold, but they won’t have any mastery until they’ve put their own perception and stamp on it.

For one thing you’ll have to tweak it to your own needs, goals, body, personality, capabilities and lifestyle. I really want to teach people to be their own coach.

Another big reason I do that is because that’s where the real progress and understanding comes from. When you really know the picture of things first hand you gain an extra level of motivation and vision for just how far you can get. It will also safeguard you against dogma that is inaccurate. You get a lot of experts who just rehash stuff, often information that was incorrect to begin with.

Some degree courses are teaching health and fitness information that is actually based on a business model and not science. In conventional medicine, for example, you have a setup where Doctors are taught to treat symptoms and not root causes. Plus they are using allopathic medicine, because it is the only licensed treatment. That was a policy made by government lobbies. Law was passed that you had to pay $20 million to get ‘official’ research. You can’t patent healing, natural substances the drugs are usually based on (without the side effects), penny on the dollar medicines or any other processes by which the body is aided in healing itself. Without the patent you can’t corner the market and make the $20 million back, so no one is going to do that. Also only large corporations can afford to outlay the initial $20 million anyway.

Therefore the system is not setup for the best results and science, it is setup for a monopoly and one particular type of medicine, which as it happens is very ineffective at curing people, 90% of the time. I’m not totally against pharmaceutical drugs because they can be useful, and in emergencies can save lives. However, with chronic illness they are largely a business con. They are very expensive, usually ineffective at curing, just treat the symptoms, have a lot of side effects (sometimes even causing death) and create repeat customers. I don’t want to be having a go at Doctors because in emergencies they save lives. This dogma is pushed on Doctors and they are a generally speaking a conservative bunch by nature, highly technical, strong at passing tests and carrying out the current system very well, for better or worse. There’s a lot of the worse around at the minute, unfortunately.

And not many of them are doing anything about it, but there are of course some doctors out there too who are brilliant at curing chronic illnesses as well.

We also have issues with independent research because it’s usually anything but. In 2002, the New England Journal of Medicine, one of the most respected journals of medicine, made a startling announcement. The editors declared that they were dropping their policy stipulating that authors of review articles of medical studies could not have financial ties to drug companies whose medicines were being analyzed. The reason? The journal could no longer find enough independent experts. Drug company gifts and consulting fees are so pervasive that in any given field, you cannot find an expert who has not been paid off in some way by the industry. So the journal settled for a new standard: Their reviewers can have received no more than $10,000 from companies whose work they judge.

So all the money coming into research, grants, education, medical seminars, FDA is all tied to big pharma. Plus the doctors are overwhelmingly being given this drug treatment picture in their training, a business model masquerading as good science.

Let’s get into the practicalities.

This is a typical situation: Take cholesterol issues, for example. A man goes to the doctor. The tests come back and his cholesterol is not in such good shape. The doctor tells him the only proven way to reduce his cholesterol is to go on a statin drug. This happened to a guy I know recently. I told him there was plenty of research that you could sort cholesterol issues out completely by reducing body fat, inflammation and improving fitness.  You do this with a decent diet plan, a supplement or two like omega 3 fish oil and a good workout plan. He said ‘sure I did that the last time I had high cholesterol, because the statin drugs made me feel awful before that and I went back and my tests were fine, plus I never felt better’. ‘There you go’ I said to him, I’ve seen that plenty of times myself as well.

Essentially the doctor had him on a dangerous drug proven to actually block the CoQ10 pathway, which is an important muscular energy nutrient. And guess which muscle requires it the most? Yes, the heart! Statin drugs might treat the symptoms of high cholesterol, but it’s not addressing the cause, which is inflammation (which causes arterial damage which is then repaired by cholesterol glueing it up). Inflammation is usually caused by stress, excessive adipose tissue (body fat), magnesium deficiency or a lack omega 3 in the diet.

So getting to the title of this article, not all research is created equal. The research says statins reduce cholesterol. Blood thinner medication thins blood. But they are addressing the symptom, not the cause. And they have many bad side effects. Blood thinning medication is similar in make up to rat poison, I lie you not. They actually use rat poison in the army at times during emergencies, which is fine, I mean you use what you have at the time. However, someone taking that everyday, that’s BAD science.

It’s completely missing the big picture. Conventional medicine and the west is obsessed with details (left brained) to the point that it is easily duped by business. The big picture (using the right brain) and other important details are completely missed. The Chinese and other Eastern medical doctors find this laughable, and rightly so.

You have to get to why the person has high blood pressure and address that. Otherwise, just giving a drug is going to leave the problem unabated and health degrades. Often people end up on 2-8 different drugs per day and in a nightmare situation with their health. The result of all of the above is that illness is increasing at all ages in the most ‘developed’ countries in the world (WHO statistics). It’s absolute madness, not to mention the costs involved, which is just more money going directly from the taxpayers pocket to the rich corporate owner’s coffers.

This ignorance helps the rich get richer and the poor get poorer.

It’s a total nonsense. And it all starts with dogma.

Regarding fitness, there was a study published about interval training being nine times more effective than steady state (jogging or similar) for fat loss. Turns out the reality in the study and not the notes, was that the participants had lost 1mm extra at nine different points of the body. That’s a minor amount better, overall, nowhere near the claimed amount.

When we look at what the research really says and test things out for ourselves we start to work out the big picture and the details. We have first hand mastery, not dogma from someone else, who may have their own inaccurate conclusions or even an agenda. Intervals are not nine times more effective, they are slightly more effective for fat loss. Overall, however, both together is even better because you can’t do intervals too often or you burn out.

So you can have research that is twisted up or ignoring other large factors, or not taking the big picture into account and more. Also, no one can fully understand you, your life, your circumstances, health, personality etc. like you can.

Listen to people who get results and speak sense, but also be your own coach! It’s a guard against the epic fail and it’s the only way to great success!

Why most vegetable oils are not good for you

We have a diet that is imbalanced to omega 6 fatty acids, instead of omega 3. Nearly all vegetable oils are rich in omega 6. We need that too, but we already get plenty of it from food. We don’t get enough omega 3 and they are anti-inflammatory. Too much omega 6 is pro-inflammatory. Inflammation causes problems with cholesterol, cardiovascular issues, pain, joint issues and all sorts of other goodies.

That’s why fish oil is recommended so often, because it gives you plenty of omega 3’s in the direct form of DHA (which doesn’t have to be broken down).

You should also try to limit any other oils you take, because they are probably omega 6. Olive oil in a small amount is good, because it is omega 9 and those help the cell membranes, but we tend to be okay for omega 9 anyway.

Also, vegetable oils that are omega 3, like Flax seed oil, are basically useless because the enzymes needed to break them down are usually tied up with all the other fats we assimilate.

That’s why it is best to supplement with fish oil.

A good vegetable oil to use is coconut oil. It doesn’t need to be broken down and although it’s not addressing the omega fatty acid balance either way, it is a great source of energy. It enters the system straight away and actually aids fat burning. It helps the body to use fat for fuel, and especially in the first half of the day, it can also aid the body in mobilising and burning body fat (by processes described in the book).

It also contains stearic acid, as does bacon, which is very good for cell membranes.

Granma knew best when she gave you bacon and eggs.

Despite the publicity, the real science says animal fat is good for you and vegetable fats are often a problem creator. I wouldn’t go crazy on the saturated fat because although it is good for you (also good for cell membranes), too much of it can cause cell membranes to get too rigid, but that’s at a crazy amount. It’s not a huge worry. However, fish or chicken without skin is sometimes better than beef.

There are also warnings about dietary cholesterol, but blood cholesterol gets high from inflammation and not directly not from diet.

Diet does play a large role, but indirectly.

The main cause of inflammation is excess body fat and an imbalance of too much omega 6 in the diet (not enough omega 3). Plus, excess body fat is ironically not caused by too much fat in the diet, but too many carbs. Body fat is stored via insulin, which is stimulated by carbs. Carbohydrates are bad if not used correctly. They are what we need to watch and the omega 6 vegetable fat, not the animal fat.

The best diet for health and fat loss is described very well at www.precisionphysique.com/carbbackloading.html

What are good body measurements?

There are actually body measurements that are ideal for your height and gender.

And they are attainable long term for anybody with the right training and diet.

They are also not the stereotypes you often see on the front of a bodybuilding or fashionista magazine. Those dudes are often too big and the girls are often too skinny.

That’s not just what I am saying, that is what the maths is saying as well. There is a number throughout nature called Phi, or the perfect ratio. It is the design number. It is in everything from seashells, to plants, to animals, to humans. It is also used in roads, buildings, credit cards, cars, cereal boxes and lots of other things to make them structurally sounder, more visually appealing and to sell more.

Nearly all the great physique statues are on these numbers as well. We discuss the numbers in depth in our book, Precision Physique.

The extremes don’t look right, it is commercialism to try to get people after the unattainable (and actually undesirable), so they will keep buying magazines, the supplements they own, the clothes they advertise and so on.

The young people who are hell bent on getting the drug induced physiques in the pictures end up shooting steroids or with eating disorders. Not good.

So it is not just interesting information to talk about the correct health and physique goals, but it is actually very important information.

There’s nothing worse than a lean girl thinking she would look better if she was skin and bone. Her health, life and even appearance will end up in bits.

The idiots who perpetuate this madness (in the images and articles they write) need to be called out. Hopefully then eventually everyone will be aware of it and then no younger people will want to buy the stupid mags anymore (until they start publishing good material).

Is High Intensity HIIT Cardio Better For Fat Loss Than Steady State Cardio (Like Jogging)?

It is better for fat loss, but not as good as using both.

They both have pluses and minuses when it comes to burning body fat.

High intensity is great at releasing body fat and steady state is great for burning it off so that it doesn’t go back to fat storage.

Either type of cardio will burn body fat, under the right circumstances.

However, from the research and our experience HIIT is superior for fat loss because it encourages sugar to be converted into glycogen and put into carbohydrate storage in muscles. It encourages this more than sugar being converted into fat and put into fat stores. It also does this more than steady state cardio.

That’s not to say steady state exercise encourages fat storage. That’s not true either, it’s just not as effective for changing body composition.

But using both will give you the best results. HIIT is better for teaching the body to mobilise fat, and steady state is better at teaching the body to use fat for fuel. You can also do more steady state than HIIT, which means you can train more by using both, leading to greater results.

A lot of people are trying to suggest that steady state is bad for you. It’s not. Any bad results are due to overtraining, plain and simple. Too much of anything, too often, is bad for you. With steady state, overdoing it just takes longer to show up and does so in a more subtle fashion than usual, and that’s where the confusion comes from. Problems that arise from steady state overtraining are also nearly always accompanied by a lack of resistance training and excessive prolonged calorie restriction.

Using a well designed program and good tests to see when you need rest, will avoid this problem. We have a top quality cardio program in our book Precision Physique: Module 2 training, which covers all types of cardio in the one program. We also make sure you don’t overtrain.

If you do cardio correctly it is a very good fat loss strategy. And if you are strategic in using all types of cardio, then the results are even better.