Thursday, 26 July 2012

What The World's Sexiest Hurdler Can Teach You About Fat Loss - Lose Stubborn Fat!

What The World's Sexiest Hurdler Can Teach You About Fat Loss


Besides this video being awesome, there is a great lesson here:

Michelle Jenneke got that Lean and Hot While Training For
a 13 second race Michelle_Jenneke_2_joshhillis

I bring this up because I still run into people who think that to take their fat loss to the next level they need to
be training for a Marathon or Oly Distance Triathlon.  Nothing could be further from the truth.
Now I'm not saying that there is anything wrong with training for longer distances - I'm just saying that it's absolutely not necessary.
The clients I train tend to have very busy lives, and want to maximize the time they put into their fat loss workouts.  They want to get as lean as possible with as little time in the gym as possible.
Training for longer distance races necessitates longer distance training.  Longer distance = more time.

Lets Take a Look At What Training for The 100 Meter Hurdles Looks Like

At a beginner level (which is what most fat-loss/marathon-or-triathlon-running clients train at), training for the 100 meter hurdles looks like this:
1.) Practicing starts out of the blocks - starting to sprint, then going over 1-3 hurdles
2.) Short hurdle intervals - again going over 2-4 hurdles, not coming out of the blocks
3.) Hurdle rhythm drills
4.) Hurdling drills
5.) Sprinting starts out of blocks
6.) Sprinting - 50 meters, 100 meters, once in a while 200 meters
7.) Strength training - Two or three days per week
Lets take a look at what all of the elements of those workouts have in common - most of them are intervals that are between 5-20 seconds.
And besides being really short intervals (5-20 seconds is pretty short), they usually have full rest between intervals.
You should add short burst intervals into your fat loss workouts.  Go to a field, a park, or track.  Do 5-10 second sprints.  After each sprint, walk back to where you started.  Catch your breath, then do another.  Try that for 20 minutes (or until your form breaks down).  Let me know how you like it.
Sexy-hurdler-michelle-jenneke-australian

Conventional Wisdom is That Longer is Better

Most fat loss trainees (and the media) falls into the trap of longer is better.
The thinking for runners is: If I can survive a 5k, I should run a 10k.  If I live through a 10k, I should do a half marathon.  If I only get one or two overuse injuries, I should go for a marathon.  If a marathon doesn't cripple me, I'll do it again.
Fat loss trainees doing tris follow the same format: Super Sprint Tri -> Sprint Tri -> Olympic Tri - Half Tri -> Ironman.
The only problem is that the people who are "surviving" longer and longer distances are usually skinny fat.

Racing As a Path To Fat Loss

I'm going to make this simple: If you want to lose fat, you have to run faster.
I don't even care what distance you race.  The people who are leanest are the ones who are running the fastest at that distance.
You could get lean training for marathons if you train run them fast.
Or...
You could get lean training to run the 100 meter hurdles if you train run it fast.
The distance doesn't matter at all.
The people training to be fast get lean.  The people training to survive longer get skinny fat.
Michelle-jenneke-hurdles-butt

One Other Thing

Back to the video of Michelle Jenneke.
Notice that before the race she's laughing and smiling and dancing and having fun...
...then when the race starts she's deadly serious...
...and then when it's over she's laughing and smiling again.
There's a lesson there too.
 -Josh Hillis, RKC, CPT, PES, ZMIS
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Sunday, 22 July 2012

Aspartic Acid - video selection

Aspartic Acid

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Aspartame is, by Far, the Most Dangerous Substance on the Market that is Added To Foods

Aspartame is, by Far, the Most Dangerous Substance on the Market that is Added To Foods

November 06 2011 
Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.
Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you shall see, that is exactly what it is.

What Is Aspartame Made Of?

Aspartic Acid (40 percent of Aspartame)

Dr. Russell L. Blaylock, a professor of neurosurgery at the Medical University of Mississippi, recently published a book thoroughly detailing the damage that is caused by the ingestion of excessive aspartic acid from aspartame. Blaylock makes use of almost 500 scientific references to show how excess free excitatory amino acids such as aspartic acid and glutamic acid (about 99 percent of monosodium glutamate (MSG) is glutamic acid) in our food supply are causing serious chronic neurological disorders and a myriad of other acute symptoms.

How Aspartate (and Glutamate) Cause Damage

aspartateAspartate and glutamate act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate and glutamate is why they are referred to as "excitotoxins." They "excite" or stimulate the neural cells to death.


Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate. The excess aspartate and glutamate in the blood plasma shortly after ingesting aspartame or products with free glutamic acid (glutamate precursor) leads to a high level of those neurotransmitters in certain areas of the brain.

The blood brain barrier (BBB), which normally protects the brain from excess glutamate and aspartate as well as toxins, 1) is not fully developed during childhood, 2) does not fully protect all areas of the brain, 3) is damaged by numerous chronic and acute conditions, and 4) allows seepage of excess glutamate and aspartate into the brain even when intact.

The excess glutamate and aspartate slowly begin to destroy neurons. The large majority (75 percent or more) of neural cells in a particular area of the brain are killed before any clinical symptoms of a chronic illness are noticed. A few of the many chronic illnesses that have been shown to be contributed to by long-term exposure to excitatory amino acid damage include:
  • Multiple sclerosis (MS)
  • ALS
  • Memory loss
  • Hormonal problems
  • Hearing loss
  • Epilepsy
  • Alzheimer's disease
  • Parkinson's disease
  • Hypoglycemia
  • AIDS
  • Dementia
  • Brain lesions
  • Neuroendocrine disorders
The risk to infants, children, pregnant women, the elderly and persons with certain chronic health problems from excitotoxins are great. Even the Federation of American Societies for Experimental Biology (FASEB), which usually understates problems and mimics the FDA party-line, recently stated in a review that:
"It is prudent to avoid the use of dietary supplements of L-glutamic acid by pregnant women, infants, and children. The existence of evidence of potential endocrine responses, i.e., elevated cortisol and prolactin, and differential responses between males and females, would also suggest a neuroendocrine link and that supplemental L-glutamic acid should be avoided by women of childbearing age and individuals with affective disorders."

Aspartic acid from aspartame has the same deleterious effects on the body as glutamic acid.

The exact mechanism of acute reactions to excess free glutamate and aspartate is currently being debated. As reported to the FDA, those reactions include:
aspartame effect
    • Headaches/migraines
    • Nausea
    • Abdominal pains
    • Fatigue (blocks sufficient glucose entry into brain)
    • Sleep problems
    • Vision problems
    • Anxiety attacks
    • Depression
    • Asthma/chest tigShtness.
One common complaint of persons suffering from the effect of aspartame is memory loss. Ironically, in 1987, G.D. Searle, the manufacturer of aspartame, undertook a search for a drug to combat memory loss caused by excitatory amino acid damage. Blaylock is one of many scientists and physicians who are concerned about excitatory amino acid damage caused by ingestion of aspartame and MSG.

A few of the many experts who have spoken out against the damage being caused by aspartate and glutamate include Adrienne Samuels, Ph.D., an experimental psychologist specializing in research design. Another is Olney, a professor in the department of psychiatry, School of Medicine, Washington University, a neuroscientist and researcher, and one of the world's foremost authorities on excitotoxins. (He informed Searle in 1971 that aspartic acid caused holes in the brains of mice.)

Phenylalanine (50 percent of aspartame)

Phenylalanine is an amino acid normally found in the brain. Persons with the genetic disorder phenylketonuria (PKU) cannot metabolize phenylalanine. This leads to dangerously high levels of phenylalanine in the brain (sometimes lethal). It has been shown that ingesting aspartame, especially along with carbohydrates, can lead to excess levels of phenylalanine in the brain even in persons who do not have PKU.

This is not just a theory, as many people who have eaten large amounts of aspartame over a long period of time and do not have PKU have been shown to have excessive levels of phenylalanine in the blood. Excessive levels of phenylalanine in the brain can cause the levels of seratonin in the brain to decrease, leading to emotional disorders such as depression. It was shown in human testing that phenylalanine levels of the blood were increased significantly in human subjects who chronically used aspartame.

Even a single use of aspartame raised the blood phenylalanine levels. In his testimony before the U.S. Congress, Dr. Louis J. Elsas showed that high blood phenylalanine can be concentrated in parts of the brain and is especially dangerous for infants and fetuses. He also showed that phenylalanine is metabolised much more effeciently by rodents than by humans.

One account of a case of extremely high phenylalanine levels caused by aspartame was recently published the "Wednesday Journal" in an article titled "An Aspartame Nightmare." John Cook began drinking six to eight diet drinks every day. His symptoms started out as memory loss and frequent headaches. He began to crave more aspartame-sweetened drinks. His condition deteriorated so much that he experienced wide mood swings and violent rages. Even though he did not suffer from PKU, a blood test revealed a phenylalanine level of 80 mg/dl. He also showed abnormal brain function and brain damage. After he kicked his aspartame habit, his symptoms improved dramatically.

As Blaylock points out in his book, early studies measuring phenylalanine buildup in the brain were flawed. Investigators who measured specific brain regions and not the average throughout the brain notice significant rises in phenylalanine levels. Specifically the hypothalamus, medulla oblongata, and corpus striatum areas of the brain had the largest increases in phenylalanine. Blaylock goes on to point out that excessive buildup of phenylalanine in the brain can cause schizophrenia or make one more susceptible to seizures.
Therefore, long-term, excessive use of aspartame may provid a boost to sales of seratonin reuptake inhibitors such as Prozac and drugs to control schizophrenia and seizures.

Methanol (aka wood alcohol/poison) (10 percent of aspartame)

Methanol/wood alcohol is a deadly poison. Some people may remember methanol as the poison that has caused some "skid row" alcoholics to end up blind or dead. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.
The absorption of methanol into the body is sped up considerably when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 Fahrenheit (30 Centigrade). This would occur when aspartame-containing product is improperly stored or when it is heated (e.g., as part of a "food" product such as Jello).

methanolMethanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin. An EPA assessment of methanol states that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic." They recommend a limit of consumption of 7.8 mg/day. A one-liter (approx. 1 quart) aspartame-sweetened beverage contains about 56 mg of methanol. Heavy users of aspartame-containing products consume as much as 250 mg of methanol daily or 32 times the EPA limit.

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness and shooting pains in the extremities, behavioral disturbances, and neuritis. The most well known problems from methanol poisoning are vision problems including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is a known carcinogen, causes retinal damage, interferes with DNA replication and causes birth defects.

Due to the lack of a couple of key enzymes, humans are many times more sensitive to the toxic effects of methanol than animals. Therefore, tests of aspartame or methanol on animals do not accurately reflect the danger for humans. As pointed out by Dr. Woodrow C. Monte, director of the food science and nutrition laboratory at Arizona State University, "There are no human or mammalian studies to evaluate the possible mutagenic, teratogenic or carcinogenic effects of chronic administration of methyl alcohol."

He was so concerned about the unresolved safety issues that he filed suit with the FDA requesting a hearing to address these issues. He asked the FDA to "slow down on this soft drink issue long enough to answer some of the important questions. It's not fair that you are leaving the full burden of proof on the few of us who are concerned and have such limited resources. You must remember that you are the American public's last defense. Once you allow usage (of aspartame) there is literally nothing I or my colleagues can do to reverse the course. Aspartame will then join saccharin, the sulfiting agents, and God knows how many other questionable compounds enjoined to insult the human constitution with governmental approval." Shortly thereafter, the Commissioner of the FDA, Arthur Hull Hayes, Jr., approved the use of aspartame in carbonated beverages, he then left for a position with G.D. Searle's public relations firm.

It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. It is important to remember, however, that methanol never appears alone. In every case, ethanol is present, usually in much higher amounts. Ethanol is an antidote for methanol toxicity in humans. The troops of Desert Storm were "treated" to large amounts of aspartame-sweetened beverages, which had been heated to over 86 degrees F in the Saudi Arabian sun. Many of them returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde. The free methanol in the beverages may have been a contributing factor in these illnesses. Other breakdown products of aspartame such as DKP (discussed below) may also have been a factor.

In a 1993 act that can only be described as "unconscionable," the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86 degree F (30 degree C).

Diketopiperazine (DKP)

DKP is a byproduct of aspartame metabolism. DKP has been implicated in the occurrence of brain tumors. Olney noticed that DKP, when nitrosated in the gut, produced a compound that was similar to N-nitrosourea, a powerful brain tumor causing chemical. Some authors have said that DKP is produced after aspartame ingestion. I am not sure if that is correct. It is definitely true that DKP is formed in liquid aspartame-containing products during prolonged storage.

G.D. Searle conducted animal experiments on the safety of DKP. The FDA found numerous experimental errors occurred, including "clerical errors, mixed-up animals, animals not getting drugs they were supposed to get, pathological specimens lost because of improper handling," and many other errors. These sloppy laboratory procedures may explain why both the test and control animals had sixteen times more brain tumors than would be expected in experiments of this length.

In an ironic twist, shortly after these experimental errors were discovered, the FDA used guidelines recommended by G.D. Searle to develop the industry-wide FDA standards for good laboratory practices.

DKP has also been implicated as a cause of uterine polyps and changes in blood cholesterol by FDA Toxicologist Dr. Jacqueline Verrett in her testimony before the U.S. Senate.
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The Effects Of Aspartic Acid On Testosterone | LIVESTRONG.COM

The Effects Of Aspartic Acid On Testosterone | LIVESTRONG.COM

Most testosterone boosting supplements include D-aspartic acid, often listed as DAA or D-asp, as the first ingredient. There is some debate as to whether or not D-aspartic acid is effective. D-aspartic acid is not intended to be used by people under 21 years of age. Always consult with your physician before using any supplements.

The Effects of Aspartic Acid on Testosterone 

 Amino Acid Nomenclature

All amino acids, except glycine, that are used by the human body for protein synthesis have two nearly identical forms, noted as L- or D-. These designations refer to how parts of the molecule react under an optical light. With regards to protein synthesis and muscle growth, only the L- forms are used for this process. The D- form of the amino acids are also found within the human body and can be used in a variety of processes as well.

What is Aspartic Acid?

Aspartic acid is an amino acid which contains an acidic side chain and is considered to be non-essential. This means that the human body can make sufficient amounts of it if adequate amounts of essential amino acids are consumed. L-aspartic acid is known to participate in the development of the molecules that help make DNA.

Aspartic Acid and Testosterone

With regards to testosterone, D-aspartic acid is utilized, not the L- form. A study at the University of Naples using birds demonstrated that D-aspartic acid reacts within the brain to release luteinizing hormone, or LH. LH then travels to the testicles where it enters the specialized cells, or Leydig cells, which have the function of creating testosterone. Articles published by "Brain Research Reviews" concur with the proposed action of D-aspartic acid and its effects on testosterone.

D-Aspartic Acid and Humans

Animal studies showing the effectiveness are great, but studies using those same supplements on humans are inconclusive. There are few studies performed using D-aspartic acid and humans. One study in "Reproductive Biology and Endocrinology" showed that males supplemented with 3.12 g of D-aspartic acid for 12 days experienced an increase in their free testosterone by approximately 40 percent. After three days of no use, their free testosterone levels dropped by about 10 percent.

Recommended Usage

Long-term studies have not been performed using D-aspartic acid. Most manufacturers of products containing D-aspartic acid recommend using the product for periods of 4 to 12 weeks followed by a period of cessation from the product lasing 2 to 4 weeks. Always read the label on the supplement you are taking and use that recommendation accordingly. Current recommendations based on "Reproductive Biology and Endocrinology" suggest using 3.12 g per day.

References

Article reviewed by Jenna Marie Last updated on: Jun 20, 2011
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The Differences Between L-aspartic Acid & D-aspartic Acid | LIVESTRONG.COM

The Differences Between L-aspartic Acid & D-aspartic Acid | LIVESTRONG.COM


Aspartic acid, also known as aspartate, is one of 20 amino acids commonly used in your body. It’s considered a nonessential amino acid because it can be synthesized within your body from oxaloactetate, which is an intermediate of the tricarboxylic acid cycle. Amino acids and most other biologically active molecules are chiral, which means they exist as two molecules that are the mirror image of each other. In other words, they have the same chemical formula and similar properties, but they are oriented differently. Most naturally occurring proteins consist of L-form or “left-handed” amino acids, although the D-form or “right-handed” varieties are used by your body also.

Chiral Molecules

The origin of chirality in biology is the subject of much debate. Scientists are not sure why biologically active molecules such as enzymes and amino acids exist in two forms that mirror each other. Theories involve rotation of the Earth, electromagnetic radiation from the sun and polarized radiation from elsewhere in the universe. In terms of amino acids, the L-form is by far the most predominant. The L-form designation usually refers to the “levorotatory” or counterclockwise rotation of the molecule, but it can also refer to which isomer of glyceraldehyde the amino acid comes from. The D-form represents “dextrorotatory” or clockwise rotation when the molecule is exposed to polarized light.

L-Aspartic Acid

Aspartic acid was first discovered in 1827 by deriving it from asparagine, which in turn had been isolated from asparagus juice about 20 years earlier. Aspartic acid was eventually understood to be an amino acid. Like all amino acids, aspartic acid is a chiral molecule. The L-isomer is one of the 20 amino acids or building blocks of protein-based structures in human beings. Muscle tissue, skin, hair, fingernails and enzymes are all made from amino acids. L-aspartic acid is found in food, but it can also be made in your body, which makes it a nonessential amino acid.

D-Aspartic Acid

While L-aspartic acid is widely used in your body as a building block, the biological role of its counterpart or enantiomer, D-aspartic acid, is much more limited. D-aspartic acid occurs naturally within all animals, but in much lower amounts compared to L-aspartic acid. D-aspartic acid is known to accumulate in the pituitary gland, pineal gland and testes, and is involved in hormone production, according to the “Textbook of Functional Medicine.” More specifically, it stimulates the release of sex hormones from the pituitary gland and testosterone from the testes. Consequently, D-aspartic acid has become a popular supplement among bodybuilders, other serious athletes and elderly men who have low-circulating levels of testosterone.

Dietary Sources

Both forms of aspartic acid are found in food, although your body uses them in different ways as noted above. Exceptional animal-based sources of aspartic acid include beef, wild game, salmon, shrimp and eggs, according to the “Encyclopedia of Human Nutrition.” Good vegetable sources include sprouting seeds, legumes, most nuts, avocados and asparagus.

References

  • Advanced Nutrition and Human Metabolism; James L. Groff et al.
  • Human Biochemistry; Charles Dreiling
  • Textbook of Functional Medicine; David S. Jones
  • Encyclopedia of Human Nutrition; Benjamin Caballero et al.
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