The Best Aerobic Exercise!

If you're looking to trim down, you need to exercise. Yeah, yeah, I know that's not exactly a profound statement. Everyone knows that increasing caloric burn through weight/resistance training and aerobics is one of the core principles of successful weight loss. But if you're going to include aerobics or "cardio" in your exercise program, what sort should you do? After all, some types of cardio-exercises are more efficient at burning calories than others. And if you're already investing that sweat equity, you may as well get as much in the way of results as you can for your efforts.

Maximize your caloric burn, that's what I say!

So what's it going to be? The treadmill? The stairclimber? How about the stationary bike or that intimidating looking rowing machine? Well, guess what?...

Scientific study has revealed the treadmill is by far the best aerobic exercise tool for energy expenditure. A recent study (Energy Expenditure with Indoor Exercise Machines, JAMA 275, 1424-1427, 2001) showed that the treadmill burned calories more efficiently and at a greater rate than other popular aerobic exercise machines.

Here's what the study indicated...

The hands-down winner was the treadmill. One hour of easy intensity exercise burned 580 calories while heavy intensity burned 850 calories. Tied for runner up in second place for the best aerobic exercise machine is the stairclimber. One hour of easy intensity exercise burned 540 calories while heavy intensity burned 700 calories.
Tied with the stairclimber as the second best aerobic exercise machine is the rowing ergometer. One hour of easy intensity exercise burned 540 calories while heavy intensity burned 700 calories. If this study indicated a BIG loser among exercise machines, it was the stationary bike. One hour of heavy intensity burns 500 calories -- 350 less than our first ranked treadmill. And an hour of easy intensity exercise? A meager 370 calories.

I guess I don't need to point out that if you're going to invest an hour of your time doing cardio, you're best off to spend it on the treadmill. After all...

Every calorie counts!

An Introduction To The Glycemic Index

Whether you're a chronic dieter or new to the dieting scene -- especially the low carb dieting scene -- you've probably heard of the Glycemic Index (G.I.).

So what really is the Glycemic Index?

Well, it's a numerical score between 1-100 attributed to carbohydrates. The "score" reflects the rate at which the carbohydrate is broken down, digested and released as sugar (glucose) into the bloodstream. If a carbohydrate has a low score (say, a grapefruit), it is broken down and released slowly into the body. Carbohydrates with a high score (i.e., white bread or common breakfast cereals) are digested and released quickly into the bloodstream.

Why should you care about this?

Well, low G.I.foods tend to instigate a mild insulin response, while high G.I. foods cause a much more dramatic insulin response (insulin is released by the body in order to lower blood sugar levels by shuttling it to where it is needed). When large amounts of sugar is released very quickly, the body responds by releasing a large amount of insulin from the pancreas to counter this rapid rise in blood sugar. When large amounts of insulin are present in the body, the body...

1) goes immediately into fat-storing mode
2) responds by reducing blood sugar levels so quickly that you experience an energy crash, followed by unbelievable cravings for high-G.I. goods -- mostly sweets and simple carbs like breads. Thus the cycle continues over and over. Worse still, an overconsumption of high carbohydrate foods can cause the body to become immune to the effects of insulin, leading to Adult Type II diabetes.

Obviously, therefore, any dieter's main goal should be to avoid as much as possible high G.I. foods (like white breads, etc) and eat mainly low G.I. foods. Next question? How can you find out the G.I. value of all your favorite carbohydrate foods? Good question. I highly recommend you download the document below from the American Journal of Clinical Nutrition. It provides a full list of the G.I. ratings of all your favorite foods, as well a complete discussion of G.I. and glycemic load.

To download this PDF document, right click this link and choose "Save Target As." Choose a file within your computer to save the document (pay close attention, so you can find it later). Read and enjoy... it's a beauty!

If you're interested in a practical diet based on the Glycemic Index, click here to check out my review of "The Low G.I. Diet Breakthrough."

Want To Lose Weight? Buy A Dog!

Here's something interesting for any of you chronic dieters...

Researchers at the University of Missouri found that individuals who walked a dog regularly lost around 14 lbs. annually. Believe it or not, that's more than they would have achieved had they participated in a nationally recognized diet program. These individuals spent a mere 20 minutes a day, 5 days a week walking with Rover in tow.

What's this study show us?

First, it emphasizes the power of simple walking. Any sensible diet plan must include exercise, but this study shows us that you needn't "suffer" through intense aerobic sessions or resistance training programs to achieve results. Walking is easy, enjoyable, and as this study plainly shows... effective.

Second, owning or taking responsibility for a pet forces you to get out each and every day... regardless of how you feel, or the state of the weather. Rover needs to get, and therefore, so do you!

Moral of this story?

If you want to lose weight... buy a dog or take responsibility for walking a neigbour's pet!

Rising Childhood Obesity and Children's Weight Loss Supplements

One of the most disturbing trends I've encountered in my work with UltimateFatBurner.com is the continuing rise in childhood obesity rates. This report from the Center for Disease Control (already 4 years old) shows a disturbing upward trend; a 45% increase in childhood obesity levels over data obtained in 1988-1994. The ramifications of this are significant, as an increasingly younger, overweight and obese population will put massive strain on an already overburdoned health care system. Why childhood obesity is rising is open to debate -- a lack of after school programs, parents' lack of nutritional knowledge, a growing trend towards more indoor, inactive activities (like video games and TV), and greater reliance on takeout food when both parents are working -- these could just be the tip of the iceberg.

Perhaps what's even worse is that there are supplement manufacturers who are more than willing to capitalize on this "opportunity." Yes... there are fat burners available specifically formulated for children. Unfortunately, most are little use for anything other than separating parents from hard earned cash which would be better spent elsewhere. Lately the FTC (Federal Trade Commission) has taken action against manufactures of several "weight loss for kids" supplements, including PediaLean, Skinny Pills for Kids, and PediaLoss. Here's the relevant links from the FTC Web site for you to check out...

http://www.ftc.gov/opa/2006/04/dynamichealth.htm (PediaLoss)

http://www.ftc.gov/opa/2004/06/dietsupp.htm (PediaLean)

http://www.ftc.gov/opa/2004/02/skinnypill.htm (Skinny Pills)

Bottom line?

The answer to effective weight loss, whether it's for kids or adults is simple... a sensible diet with coupled with an effective exercise program (and no, a sensible diet does not include pizza and coke... unless it's only once per week. :-).

Looking for an effective diet plan? You can read reviews of all the top diets on UltimateFatBurner.com!

An Introduction To Blood Sugar Moderators

Blood sugar moderators work by regulating insulin function,stabilizing the vacillating blood sugar levels that lead to uncontrollable cravings for sweets, binge eating, anddepressed energy levels. While they do not actually burn fat or raise your metabolism, their insulin regulating effects help you avoid the over eating of all the wrong foods. This of course, keeps your diet on target, and could, in a roundabout way, lead to weight loss.

Helpful ingredients include chromium polynicotinate, alpha lipoic acid, vanadium, banaba extract, and gymnema sylvestre (several of these are reviewed in detail on UltimateFatBurner.com)

For anyone who is hypoglycemic or consumes too many simple carbohydrates (sweets, refined grains, or any high G.I.foods) a blood sugar moderator -- either in isolation, orpart of a more comprehensive forumla, is a no brainer. My current favorite is alpha lipoic acid, which also happens tobe a fantastic antioxidant. Be sure to take your single 100mg capsule with a meal... otherwise, you'll need to have an anti-acid handy!

New Reviews Available On UltimateFatBurner.com!

Hey everyone, just thought I'd let you know about the latest series of fat burner reviews on UltimateFatBurner.com. They are...

1) Accelis: Accelis claims to be "a revolutionary stimulant-free weight-loss supplement that can help you lose an average of 10.65 pounds fast." The retailers even claim to have a clinical study backing up their claims.

Read the complete review!

2) EverSlim: EverSlim is the fat burner that promises to help you "lose 3.5 times MORE weight than diet and exercise alone!" They base this claim a the positive clinical study performed on several of the key ingredients in EverSlim. Here's the good news...

There is a valid, albeit small clinical study (conducted in India, see PubMed for complete details) that does indeed support this retailer's claims that three of the key ingredients in their product (Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract) have been shown useful for weight loss.

Read the complete review!

3) Metabothin: Metabothin is American Generic Laboratories version of the now discontinued popular fat burner from Metabolife... Metabolife 365.

Metabothin is a rarity these days, as it is a full-fledged ephedra-based fat burner. Ephedra may be making a come-back, as on April 15, 2005, Judge Tena Campbell of the U. S. District Court in Salt Lake City struck down the FDA’s (Food and Drug administration) ban on the sale of the herbal supplement.

Read the complete review!

OK... there's the latest reviews for your enjoyment. I'll see you over at UltimateFatBurner.com!

Health Canada Warns Against Chinese Diet Pills!

Although not currently available in Canada, Health Canada is warning consumers to avoid two weight loss products from China. These products, called "Super Fat Burning" and "LiDa Daidaihua Slimming Capsules" have been found to contain sibutramine, a prescription diet drug also known as meridia (for a full review of the meridia diet pill, please click here!). Meridia is prescribed for weight loss, and is fairly potent as far as this goes. However, its use must be prescribed and overseen by a licensed physician as it does exhibit some fairly serious side effects, including increased heart rate and blood pressure. It also interacts with antidepressants that effect serotonin levels.

For more information, see the Health Canada Web site...

Slow Metabolism? Chronic Dieter?

Are you a chronic dieter? Has your metabolism slowed to a crawl as a result of years of yo-yo dieting and extreme calorie restriction? While smart eating habits (especially consuming 5-6 small meals a day) and exercise will help reverse this, for some of you, a fat burner likeMetabolic Thyrolean may be well worth experimenting with.

Thyrolean contains guggulsterones, l-tyrosine, phosphates,and garcinia cambogia, a combination shown in one study to result in modest weight loss (Curr Ther Res 1999;60(4):220-227). Guggulsterones have been shown in several studies to increase thyroid activity by ramping up the conversion of T4 to T3 (Planta Med. 1984 Feb;(1):78-80.) L-tyrosine, too, may have a benefical effect on thyroid hormone levels.

Of course, always check with your doctor to confirm that you do indeed have depressed thyroid levels. Also, ensure a natural alternative is appropriate in your case -- for some of you, prescription thyroid drugs may be more appropriate. Again, only your doctor can tell you this...

One other thing... beware of thyroid products containing bladderwrack (also labeled as fucus or kelp) for its iodine concentration. Iodine is a vital substrate of the main thyroid hormones. However, bladder wrack should be used with caution because of its high iodine content. Too much iodine can cause many more problems than it solves. Generally, any supplement that provides more that 150mcg/iodine per day should be avoided.

Bladder wrack is also notorious for its ability toc oncentrate heavy metals, and such poisoning can occur at higher dosage levels.

Do Fat Blockers Really Work?

Just as we have products claiming to block the absorption of carbohydrate calories into the body, we also have those that claim to block the absorption of fat. Is there any more hope for these products? Do they actually "block" fat?

Again, the evidence does not support such claims.

Most fat blocker products contain something called "chitosan" (an extract of the shells of crustaceans). A recent study (Int J Obes Relat Metab Disord. 2004 Sep;28(9):1149-56) on the effects of chitosan concluded...

"In this 24-week trial, chitosan treatment did not result in a clinically significant loss of body weight compared with placebo."

Other studies, including one conducted by Dr. Judy Stern of the University of California, Davis, concluded much the same thing.

Chitosan may be able to positively effect cholesterol levels, but so far, research into its abilities to do so are inconclusive.

Given the shoddy evidence supporting Chitosan's fat burning claims, it is not surprising to find that the U.S. FTC has acted against many retailers of such product, citing them for making false and unsubstantiated claims (for an example of such actions...

http://www.ftc.gov/opa/2004/08/pvt.htm )

Bottom line?

Chitosan based fat blockers can hardly be described as a rip-roaring success. And despite what you may think, a pill that indiscriminately blocks fat is not necessarily a good idea. Certain vitamins (E,A,D,F,K) are fat-soluble, and extended Chitosan use could lead to deficiencies in them. Fat too, of course, is required for optimum bodily health, especially the Omega 3-6-9 fatty acids. Again, if Chitosan was a viable fat blocker, it would block these vital fats as well. Keep in mind too, that for those individuals who really do require a fat blocker, prescritpion options (i.e. Xenical -- click here for a review of Xenical), do exist.

Do Carb Blockers Really Work?

If you've got a few pounds to lose, you've probably been tempted by the claims of one of the numerous carb blocker products on the market these days. Some of the more outrageous ones include the all-too-common "eat all you want and still lose weight!" This apparently, is facilitated by the carb blocker's ability to block the absorption of carb calories into the body. While this certainly sounds good, the question really is...

Do carb blockers really work? To answer that consider this...

Manufacturers of numerous carb and fat blockers productshave been aggressively targeted by the FDA over the last few years for making false and misleading claims in theirproduct advertising. No surprise here. Anyone who statesthat you can "eat all you want and still lose weight"obviously does not have your best interests at heart.

But what about "scientific claims" these manufacturers useto validate their claims? It's shoddy at best. Here's anexcerpt from the FDA press release that announced its intentto pursue 16 manufacturers of such products...
"After reviewing the claims of the various products, the FDAconcluded that claims being made regarding these productsare not supported by reliable scientific evidence."

Exactly. For instance...

The most common ingredient in "carb blockers" is whitekidney bean extract, or phaseolus vulgaris. In vitrostudies showed that phaseolus vulgaris inhibited theactivity of an enzyme called alpha-amylase, which is neededto break starches down into the simple sugars that areeasily absorbed by the body. But it's too early to claimmiraculous weight loss effects in humans. In fact, a recent UCLA clinical study on phaseolus vulgaris concluded...

"Clinical trends were identified for weight loss and adecrease in triglycerides, although statistical significance was not reached."

In other words, white kidney bean extract looks promising,but its effects are hardly earth shattering. To emphasize this, Food and Drug Administration (FDA) has sent warning letters to 16 dietary supplement distributors making false and misleading claims for weight loss products promoted over the internet...

http://www.fda.gov/bbs/topics/news/2004/NEW01045.html

Many of these are "carb blockers."

Save your money. I rest my case.