Inches and Pounds

If you are  trying to determine a goal, it is a good idea to know where you stand.  First, get a weight range by Inches and Pounds.  But don’t stop there.  Your Body Mass Index (BMI) will also have some determination.  A person can look reasonably fit and still have a relatively high BMI.

Health authorities worldwide mostly agree that:

• People with a BMI of less than 18.5 are underweight.
• A BMI of between 18.5 and 25 is ideal.
• Somebody with a BMI between 25 and 30 is classed as overweight.
• A person with a BMI over 30 is obese.

Camps at BCA101 are geared towards people who are for everybody, but for the obese or morbidly obese, the commitment would definitely require at LEAST 3 camps a week (preferable 4) and following a food plan to get to a desired goal.

If you are intermittently attending camps and not making strict dietary changes for the duration of a weight loss plan, I am glad to call you friend, but you will not see a significant change in physique.

If you are in the overweight category, my desire is that you would make a commitment to work with me to reach that goal.  If you are in the obese+ category, camps are forming just for YOU!!  More information to come this week about how you can get started.

Make up you mind, TODAY, to make a change.  For you, for your family, for your future.  BE the change!!

Training in Reverse

This week introduces Reverse Pyramid Training.  This means reversing the conventional method for building muscle. Rather than beginning with the lightest weight and doing 10 repetitions for the first set you'll reverse the order and begin your first set with the heaviest weight you can handle for at least 6 repetitions - if your goal is increasing strength and muscle mass.

There are several ways to do this.  One method is for each succeeding set you can decrease the weight and increase the reps. Here at  BCA101 Body Sculpting we chose to do I set of 10 with heavier weight, take a 10 second rest (holding the weights at the tension point for that rest) and then do 9, 10 second rest, 8 and so on down to one.  The rest between the exercises was 1-3 minutes.  As the repetitions became harder, the weight was dropped down.

There are so many ways to vary your routine, this one was a definite challenge to campers but they worked HARD and the hour flew by!  Way to go and stay STRONG!!

Body Weight Blast!

Here are some interval body weight exercises for the weekend!  If you don't already have one, I had recommended getting an Interval Timer watch, which would help with these :)

Set Interval Timer for 16 cycles of 15 seconds rest and 45 effort. Complete the following 8 exercises:

1. Low Jumping Jacks
2. Plank Climbers (alternating lead arm)
3. Body weight Curtsy (right)
4. Body weight Curtsy (left)
5. Burpee with “Power” push up to feet
6. Single Glute Raise from the heel (right)
7. Single Glute Raise from heel  (left)
8. Diagonal Knee Tucks

Reset watch for 8 cycles of 10 seconds rest and 20 seconds:

1. Dynamic Squats x 2 sets
2. Mountain Climbers x 2 sets
3. Evil Jumps x 2 sets :/
4. Mountain Climbers x 1 set
5. Sumo Squat Jumps x 1 set

Get ready to sweat!!

BE the Inspiration!

"That some achieve great success, is proof to all that others can achieve it as well."
~Abraham Lincoln~

If you are looking to see your potential, look around you.  Who are you surrounded by?  That is the level to which we will potentially rise or fall.  This should be an evaluation that we all make at some point when we perceive failure seems to always be at hand.

Surround yourself with winners, or at least with people who never stop trying!  It is contagious.  We should all have people in our life that inspire us!  Perhaps, that person may even be YOU!!

Feeding on the Fly

Some days menu planning is just one more thing we have to do and by 3:00, we are frantically plunging frozen items in water or hoping the coupons magnetized to the side of the fridge for pizza are not expired.  Is this a "kids eat free" day?

Meal planning is an important part of maintaining a healthy weight because usually poor choices are made on the fly.  There's no shame in that once in awhile, but it's nice to just be able to fix it and forget it.  This weekend was a perfect example of that and a new recipe was born.

4 large chicken breast
Sprinkle with salt, pepper and paprika (I used sweet smoked)
1/2  pkg. of sliced mushrooms (or full if you love mushrooms!)
1.5 C green onion chopped
1/2 C white wine
tsp. chicken bouillon (or one cube)

Layer chicken, mushrooms and onion in a crock pot.  Pour wine over it and sprinkle with bouillon.  Cook on low 3 hours.  Put rice in the rice cooker and voila!  So yummy and easy!

CAFFEINE AND THE ATHLETE

Despite some of the known benefits of caffeine in endurance exercise, differences in metabolism, diet, and frequency of caffeine use are some of the factors that can determine how an individual will react to caffeine. Some athletes may actually experience a decrease in performance, usually due to side effects of caffeine.  Dehydration is a potential concern due to caffeine being a mild diuretic. Other side effects for performance may be abdominal cramps and diarrhea related to the large intestine contractions caused by caffeine.

Role of Caffeine in Endurance Sports - An Education

Glycogen is the principal fuel for muscles.  Exhaustion occurs when it is depleted.

A secondary fuel, which is much more abundant (how unnerving!), is fat. As long as there is still glycogen available, working muscles can utilize fat.

Caffeine mobilizes fat stores and encourages working muscles to use fat as a fuel. This delays the depletion of muscle glycogen and allows for a prolongation of exercise.

The critical time period in glycogen sparing appears to occur during the first 15 minutes of exercise, where caffeine has been shown to decrease glycogen utilization by as much as 50%. Glycogen saved at the beginning is thus available during the later stages of exercise. Although the exact method by which caffeine does this is still unclear, caffeine caused sparing in all of the human studies where muscle glycogen levels were measured. The effect on performance, which was observed in most experimental studies, was that subjects were able to exercise longer until exhaustion occurred.

Due to the high subjectivity of caffeine research for athletes, as every individual is different,  I believe the negative effects of consuming caffeine in the form of soft drinks for any endurance activity far outweighs any positive.  Because longer races have a greater baseline risk of dehydration, nausea and abdominal cramps, it is very important to consider the side effects of caffeine.

BE AWARE: Coffee or tea can interfere with the body’s absorption of many necessary nutrients.

Calcium

Caffeine causes calcium to be excreted in the urine and feces. For every 150 mg of caffeine ingested, about the amount in one cup of coffee, 5 mg of calcium is lost. This effect occurs even hours after the consumption of caffeine. One study of postmenopausal women found that those who consumed more than 300 mg of caffeine lost more bone in the spine than women who consumed less.

Caffeine also inhibits the amount of calcium that is absorbed through the intestinal tract and depletes the amount retained by the bones. Studies have shown that women with high caffeine intake suffer more hip fractures than those who avoid caffeine or drink in moderation (1 to 2 cups per day).

Vitamin D

Caffeine inhibits vitamin D receptors, which limit the amount that will be absorbed. Because vitamin D is important in the absorption and use of calcium in building bone, this could also decrease bone mineral density, resulting in an increased risk for osteoporosis.

Iron

Caffeine interferes with the body’s absorption of iron, which is necessary for red blood cell production. Drinking caffeine at the same time as an iron source can reduce absorption by up to 80%, according to the Nutrition Desk Reference. Any beverage containing caffeine should be separated from iron-containing foods or supplements by at least one hour.

B Vitamins

Caffeine has a mild diuretic effect, which increases urination. Water soluble vitamins, such as the B-vitamins, can be depleted as a result of the fluid loss. In addition, it interferes with the metabolism of some B-vitamins, such as thiamine (vitamin B1). The one exception to this rule appears to be vitamin B12. Caffeine stimulates the production of stomach acid, which actually helps the body absorb B12.  This is why you will see caffeine used in energy drinks that use B12 for energy.  BE AWARE OF THE AMOUNTS OF CAFFEINE USED FOR ENERGY DRINKS OR SUPPLEMENTS, it should not take more than the equivalent of ¼ - ½  cup of coffee to be effective.

Other Vitamins and Minerals

Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.

Recommendations for athletes

If you choose to use caffeine, then here are a few tips that may help you maximize the benefits.

1. Ingest caffeine about 3 - 4 hours before the competition. Although blood levels of caffeine peak much sooner, the maximum caffeine effect on fat stores appears to occur several hours after peak blood levels.
2. Consider decreasing or abstaining from caffeine for 3 - 4 days prior to competition. This allows for tolerance to caffeine to decrease and helps ensure a maximum effect of caffeine. Be careful though, because some may experience caffeine withdrawal.
3. Make sure that you have used caffeine extensively under a variety of training conditions and are thoroughly familiar with how your body reacts to this stimulus. Never try anything new on race day.
4. Be prepared to accept the consequences if your urine test is above the current cutoff.  

Vitamins - Not your average Flintstones

Vitamins are an essential part of any exercise program in both recovery and overall health. Before starting any vitamin or supplement program, it is important to be aware of the function of that nutrient and how it works. Many products will be advertised as the new super pill, but without proper understanding of how vitamins work, you may be hindering absorption or overdosing. I have highlighted examples of additional information for that purpose.

Vitamin A

Found in vegetables and dairy products. Vitamin A is a fat soluble vitamin found in some vegetables, fish, milk, and eggs. Vitamin A is important for your vision and to the health of the cells in the skin and organs. A deficiency of this Vitamin leads to the roughening of the skin and night blindness.  Vitamin A is Good for normal tooth and bone development and also contributes to better reproductive capabilities. Vitamin A helps to energize cells in the immune system and acts as an antioxidant. Perfect for weight lifters.

Recommended dosage: 5000 IU (international units  Do not exceed 25,000 IU on any given day

Vitamin C

This is a water-soluble vitamin found in fruits and in leafy vegetables. Bodybuilders and weight trainers benefit a great deal from Vitamin C. This Vitamin is essential for keeping your testosterone levels high. Higher testosterone will help keep your body healthy and energetic enough for the performance that weight training demands.  Vitamin C is a very powerful Antioxidant and is highly recommended after a vigorous weight training session.

Recommended dosage: 1000 to 2000 mg Daily

Vitamin D

Important for bones. Vitamin D is a fat-soluble vitamin that occurs in fish liver oils and eggs, essential for the formation of bones and teeth. This Vitamin also stimulates the thyroid and helps in the prevention blood clots. Vitamin D is classified as being a steroidal hormone, which can be beneficial for weight lifters for its help in the development of an anabolic environment. Vitamin D is mainly derived from sunlight exposure.  A Deficiency in vitamin D is severe for bodybuilders since the lack of it results in bone softening, cramps, and a loss of minerals.  Vitamin D works very well with calcium. I highly recommend taking Vitamin D and Calcium together.

Recommended dosage: 400 IU

Vitamin E

Found in vegetable oils, Royal Jelly, Bee Pollen, and in eggs: Vitamin E is a fat-soluble found in seed oils, essential for reproduction. Vitamin E is a very powerful antioxidant and a powerful free radical remover. Bodybuilders and weight lifters should especially consider this Vitamin for its immune system protection.  Vitamin E taken with Selenium, greatly enhances the potency of each.

Recommended dosage: 100-1,500 IU

Vitamin K

A fat-soluble vitamin essential for the prevention of blood clotting. Vitamin K is commonly found in most fruits and green leafy vegetables. If you're eating fruits and vegetables, you'll get enough vitamin K.

Recommended dosage: 180 mcg

Vitamin K

A fat-soluble vitamin essential for the prevention of blood clotting. Vitamin K is commonly found in most fruits and green leafy vegetables. If you're eating fruits and vegetables, you'll get enough vitamin K.

Recommended dosage: 180 mcg

Riboflavin (B2)

Riboflavin is useful for the metabolism of amino acids, fatty acids, and carbohydrates. It also assists in the adrenal gland health, which is where several hormones are secreted from, that impact our development and growth.  Riboflavin may be used for red blood cell formation, antibody production, cell respiration, and growth.

Recommended dosage: 25 mg

Niacin (B3)

This is a complex vitamin found in meat and in dairy

products. Niacin is required for good cell respiration, it helps in the metabolism of carbohydrates, fats, and proteins, proper circulation, and the functioning of the nervous system.

Recommended dosage: 125

Vitamin B6

Found in cereals, yeast, liver, and fish. Vitamin B6 is used for the metabolism of proteins, fats and carbohydrates. It's great for controlling and balancing your mood as well as your behavior. Vitamin B6 may help balance your sodium and potassium levels. It also fights the formation of toxic chemicals in the body.

Recommended dosage: 50 mg

Folic Acic

An important B complex vitamin, found in green vegetables and liver. Helps build healthy cells. Folic acid is important for the formation of red and white blood cells.

Recommended dosage: 400 mcg

Vitamin B1

Found in dairy products and fish: A water-soluble vitamin obtained only from fish and other animal products. Important for blood formation. Vitamin B12 promotes normal growth and development. Deficiencies in B12 are known to cause memory loss, and poor concentration. B12 also supports an increase in energy levels. Which is exactly what you'll want to keep your workouts intense.

Recommended dosage: 200 mcg

Biotin

This is a complex vitamin found in oatmeal, vegetables, peanuts, egg yolks, rice, nuts, spinach, potatoes and beef. Deficiency can lead to dermatitis, loss of appetite, hair loss, and anemia. Biotin is necessary for the production and the metabolism of fats and amino acids in the body. Biotin can help with weight loss, and can also helps boost energy levels.

Recommended dosage: 300 mcg

Pantothenic acid (B5)

Pantothenic acid is a B complex vitamin that is present in many foods and is essential for growth. Pantothenic acid is involved in the production of red blood cells and the production of the adrenal hormone. This vitamin works well with other B vitamins by producing the body's ATP levels, which is the Energy production. Vitamin B5 also helps by maintaining healthy cholesterol levels in the body.

Recommended dosage: 125 mg

Calcium

Found in Dairy, beans, nuts, fruits, seafood and some vegetables. Calcium is best known for its ability to promote strong healthy bones. Calcium is also important for fat metabolizing capabilities. People who workout should make sure to supplement with calcium, because too little calcium can interfere with good muscular contractions during workouts. Calcium works very well with Vitamin D. I highly recommend taking these two together.

Recommended dosage:1000-1200 mg

Iodine

Found in vegetables, sea food, milk, and eggs. Iodine is used in the production of hormones by the thyroid gland. It regulates the conversion of fat to energy. It stabilizes our body weight and also helps control our cholesterol levels.

Recommended dosage: 150 mcg

Magnesium

Magnesium helps with the formation of bones and teeth. It is also necessary for assisting with the absorption of calcium and potassium. Calcium helps stimulate the muscle, while magnesium helps relax the muscle. Magnesium is used for heart health and assists in controlling blood pressure. It helps prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels. Magnesium assists in the process of helping to produce vitamin D, and a shortage of vitamin D can cause absorption problems with calcium.

Recommended dosage: 500 mg

Zinc

Most of the zinc found in the body is found in the muscle and in the bone. Zinc dependent enzymes in the body are involved in the metabolism of proteins, and carbohydrates. Zinc helps manage insulin and blood glucose.
-Plays a role in the maintenance of the body's immune system.
-Is involved in wound healing.
-Has anti-inflammatory properties.
-Is needed for cell activation.
Bodybuilders, and other athletes can benefit from magnesium and zinc together because they play a significant role in promoting strength and cardiovascular health.

Recommended dosage: 15 mg

Selenium

Selenium is an essential trace mineral and is required for the function of important antioxidant enzymes. Selenium has one of the major antioxidant defense systems in the body. It stops the production of free radicals. It also reduces and lowers the production of inflammatory problems. Selenium is great for eliminating toxic metals that can build up in the body.

Recommended dosage: 70 mcg

Copper

Copper has an essential role in the chemistry of all living organisms.  Copper supplementation is great for: Red and white blood cell health, Iron transportation, Bone strength, Cholesterol metabolism, Glucose metabolism, Brain health, Immune function, Protection against oxidation stress.  Copper is necessary for the absorption of iron.

Recommended dosage: 2 mg

Manganese

Manganese helps the body to better utilize vitamin C, biotin and choline. It is used to help eradicate free radicals and is helpful for the prevention of diabetes. Manganese is needed for normal nerve function an is also needed in stimulating the growth of the connective tissue.

Recommended dosage: 2-4 mg

Chromium

Found in Corn, wheat, apples, sweet potatoes. Chromium is very beneficial for a bodybuilder looking to gain muscle mass and keep their fat levels low. Chromium is essential to the body's production of insulin. Insulin is sort of like the mother hormone that stabilizes the body's blood sugar levels. It allows better blood circulation, promotes fat loss, and will help you gain energy.

Rcommended dosage: at least 200 mg

Molybdenum

Molybdenum is an essential trace element in humans and is required for enzyme activity.

Recommended dosage: 75 mcg

Potassium

Prevents high blood pressure. Great while taking diuretics.  Restores normal function of nerve cells, and muscle cells.  Good for normal muscle contractions.  Will help maintain water balance.  Maintains regular functions of the heart and brain.  Great for those who are under excessive stress for long periods.  Good for severe burns or injuries. Beneficial in preventing kidney stone formation. Can be used as an allergy remedy.  Maintains acid balance in the body.  Promotes regular heartbeat.  Good for all Athletes, especially weight lifters.

Recommended dosage: 2000 mg