You do not ever "need fat burners

QUESTION: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!

ANSWER: The short and sweet answer is NO, you do not ever "need" fat burners.

While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)

Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.

The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.

Just so you know those numbers arent something I just pulled out of thin air, lets take an example:

I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)


* walk your dog for 15 minutes
* three times a day, walk for 5 minutes at normal casual pace
* 30 minutes of ironing
* bagging leaves and grass clippings for 14 minutes
* re arrange your furniture for 10 minutes
* wash your car, 15 minutes
* vacuuming for 15 minutes
* 7.2 minutes of walking up stairs (could be spread throughout the day)

Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.

Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.

On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.

I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:

1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.

How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).

2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.

3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.

4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!

5. Proprietary blend scam.

Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good?

6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.

7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.

Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs).

Do you REALLY need "more" than nutrition and exercise??????
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.

Train hard and expect success,

Tom Venuto
Burn the Fat

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle," which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Do human growth hormone supplements work?

Currently, there's a great deal of interest in dietary supplements designed to boost your growth hormone levels.

In the first part of this two-part series, you'll learn what growth hormone is, and how it affects your body. We'll examine the benefits and drawbacks of human growth hormone therapy. Plus, you'll discover whether supplements promoted as a way to raise growth hormone levels actually work.

In part two, we'll take a close look at the research on growth hormone secretagogues, such as PRO hGH™, and Pro-Endorphin™. These products contain ingredients that are supposed to stimulate the natural production of growth hormone.

Growth hormone affects just about every cell in your body. It has a major effect on how you feel, act, and look. Because growth hormone levels tend to decline with age, the supplements are promoted as a way to "reverse" the effects of aging.

Growth hormone supplements are supposed to help you lose fat and build muscle mass quickly and easily. They promise more energy. A better sex life. The feeling that life is an endless stream of possibilities.

Who wouldn't want all of those things?

Before you try one of these products, it's important to understand a little more about growth hormone, and what the scientific evidence says about these supplements...

In the first part of this two-part series, you learned what growth hormone is, and how it affects your body. In part two, we'll take a close look at the research on growth hormone secretagogues, found in products such as PRO hGH™, and Pro-Endorphin™.

Because growth hormone therapy is so expensive, these secretagogues — supplements that promote the release of your body's own growth hormone — have become extremely popular.

Secretagogues

Hormones in your body that cause the release of growth hormone include growth hormone releasing hormone (GHRH), growth hormone releasing peptide-2 (GHRP-2) and growth hormone releasing peptide-6 (GHRP-6). Some growth hormone peptides can also be injected.

Studies show that GHRP-6 is an effective way to raise growth hormone levels, even in the obese, who often produce very little growth hormone [45, 46]. A combination of exercise and GHRP-2 is also more effective than exercise alone at boosting growth hormone levels [26].

A growth hormone secretagogue called MK-677, taken in the form of a small pill, can boost both IGF-I and growth hormone levels and accelerate gains in lean body mass (some of which is water) [47].

However, many of these compounds have been patented by drug companies. They're not available as dietary supplements. Instead, many supplement companies sell supplements containing amino acids such as arginine, ornithine, glutamine, lysine and the branched chain amino acids.

Because growth hormone is made up of 191 amino acids, it makes sense to some people that additional amino acids might stimulate the synthesis and release of growth hormone.

Amino acids are relatively safe, inexpensive, and widely available at any health food store. And there are a number of studies to show that various combinations of amino acids can result in a measurable and lasting increase in growth hormone levels.

Let's take a closer look at the evidence.

Amino acids

The infusion (introducing a solution into the body through a vein) of 30 grams of methionine leads to a consistent and relatively large increase in growth hormone. A small increase in growth hormone is seen with the infusion of leucine or valine [21].

Amino acids are also effective at raising growth hormone when taken orally.

A study published in 1995 examined the...

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Can sauna help to lose weight?

Q: Can sauna help to lose weight?

A: Sauna can definitely help losing weight but if you are talking about immediate effect, it's water weight. However, when used regularly, sauna can help improve cardio fitness by forcing your heart to race. Good cardio fitness allows you to exercise at higher intensities thus burning more fat.

Also, extreme temperature require extreme body reaction of adaptation that takes energy. Experimental studies showed that even slightly elevated skin temperature results in significant loss of calories.

Read more:

Exercise Intensity Influences Food Choices
What can increase heat production to burn more fat?

Tanya Zilberter, PhD

Can a food increase heat production to burn more fat?

Q: What foods can increase heat production to burn more fat?

A: Actually, all foods can elevate your body temperature after a meal, but some do it better than others. For example, refined carbohydrates produce more after-meal heat than complex starches, high fat foods elevate body temperature more than high fiber foods. However, refined carbs and the like will create more energy that you can expect to burn through the enhanced thermogenesis.

I would like to drop 10 lb. but...

Q: I would like to drop 10 lb. but nothing I do seems to works. I work out 5 days a week for the past 5 years, eat about 1500-1800 calories a day with 50% carb, 25% fat and 25% protein.

A: Reasons for not losing weight while exercising and restricting calories are many with the most common two being:

1. You miscalculated your calorie intake. Research studies showed that up to 50% of dieters involuntary "cheat" on calorie count into the lowering side.

2. Your carbohydrate intake is too high for your metabolic makeup. Try something completely different. Since we happen to offer a free online program, I feel rather comfortable suggesting that you look at bantadiet.com and read the basics of the higher "fat burning index" approach. Should you choose to give it a try, just click on "start" at any page -- and start!

One good thing about the Banta Diet is that you shouldn't count calories, carbohydrates, or anything at all: foods and meals composition works by shifting your metabolic mode from running on carbs for energy to running on fats, including your body's fat.

Hope it helps,

Tanya Zilberter, PhD

The benefits and cautionary flags of soy

Soy: The Pros and Cons

HEALTHWIRE I APRIL, 2001 I CONTACT: DONNA M. CARROLL, M.A., M.S. (616) 344 1046

Intensive research on soy has shown a number of identifiable benefits as well as a few cautionary flags, especially for using supplements.

About 25 grams of soy protein a day, with its naturally occurring isoflavones, has been found to reduce low density lipoprotein by about 10%.

If you want to add soy to your diet to lower your cholesterol and perhaps to gain other potential health benefits, you’ll need to start slowly.

Soy has been generating a lot of press in recent years. Yet soy is hardly new. Soy products have been around for thousands of years, mainly in Asia where soy is a dietary staple.

Much of soy’s appeal here stems from research showing that Asian peoples have lower rates of heart disease, breast and prostate cancer, fewer hip fractures and fewer hot flashes. It’s easy to oversimplify, however, and many other lifestyle factors such as fat intake and daily exercise levels may also play a role.

Intensive research on soy has shown a number of identifiable benefits to adding soy to our diets as well as a few cautionary flags, especially for using supplements.

Soybeans are highly nutritious. They provide high quality proteins, isoflavones and essential fatty acids. They are low in fat and have no cholesterol.

One of the main components researchers have focused on are isoflavones, particularly genestein and diadzein. These isoflavones in soy are phytoestrogens, weak estrogen-like substances made by plants. They are similar enough to estrogen that they are able to bind to estrogen receptors, possibly explaining how soy might protect against breast cancer, for example.

To date the most compelling evidence in favor of soy is its beneficial effect on cholesterol levels. After decades of study the Food and Drug Administration in October 1999 endorsed soy as a means of lowering cholesterol.

For a soy product to claim it can help lower cholesterol it must meet specific guidelines. Studies showed that it requires about 25 grams of soy protein with its naturally occurring isoflavones per day to reduce low density lipoprotein (LDL) by about 10 percent in individuals with LDL above 160. The closer to normal a person’s LDL level the smaller the beneficial effect.

A soy food claiming it can lower cholesterol must provide at least 6.25 grams of soy protein per single serving. This is about one quarter the daily amount required to show a benefit. The food must also be low in fat (having less than three grams), sodium, saturated fat and cholesterol.

The FDA allows similar claims of cholesterol-lowering effects for the soluble fiber in oat bran and psyllium.

Many Questions Unanswered
Because the chemical structure of isoflavones is similar to that of estrogen, isoflavones bind to estrogen receptors. By competing with estrogen the isoflavones are believed to dampen the effect of estrogen in the body.

This should have a positive effect on the risk of breast cancer which increases with exposure to estrogen. This theory has been supported by animal studies and by observational studies of Asian women who eat diets rich in soy and have lower rates of breast cancer than American women.

A number of recent studies have generated conflicting results. One study of women who were given soy supplements found that fluid from their breasts showed breast cell proliferation, a potential precursor for breast cancer development.

Animal studies also showed human breast cancers transplanted into mice grew at a faster rate when fed with soy isoflavones than controls.

These results and findings of a number of similar studies contradict the assumption that soy protects against breast cancer. Although it may be protective in some cases there may be other instances in which it promotes cancer growth. Further studies are needed and some medical experts caution women against changing their diets to take in very large quantities of soy, particularly in the form of supplements.

There is no evidence to show that soy-based foods eaten in moderation as part of a varied diet, are harmful.

Soy foods have shown promise in lowering the risk of osteoporosis in older women. A study conducted at the University of Illinois showed that soy protein was effective in decreasing the risk of osteoporosis and cardiovascular disease in postmenopausal women.

Apart from the estrogen-like effects of soy isoflavones, researchers believe that soy foods may help build healthy bones by increasing the body’s supply of calcium.

Most of the research on soy related to osteoporosis has been in animal studies and involves very high doses of soy protein. More human studies are needed to determine the usefulness of soy in lowering the risk of osteoporosis.

Although Asian women report fewer problems with hot flashes and other menopausal symptoms than their American counterparts, studies have found very little if any effect on hot flashes when soy was added to the diets of postmenopausal women in the United States.

Adding Soy To Your Diet
If you want to add soy to your diet to lower your cholesterol and perhaps to gain other potential health benefits, you’ll need to start slowly. If you try a soy food and don’t like it, don’t give up. Keep an open mind and try something else.

Tofu can virtually disappear into a dish, taking on the spicy flavors of chili, for example.

Just four ounces of tofu gives you 13 grams of soy protein. Studies showed cholesterol-lowering benefits of soy in those who ate 25 grams of soy protein per day.

Soy milk doesn’t taste like cow’s milk, but if you use 8 ounces in a fruit smoothie, you can get 10 grams of soy protein in a healthy snack. Many people also enjoy the taste of chocolate and vanilla flavored soy milk.

Just one quarter cup of roasted soy nuts gives 19.5 grams of soy protein. Soy nuts have a crunchy, pleasing texture and you can eat them alone or mix them with raisins and other nuts, seeds or dried fruits for a quick and healthy snack.

Muffins made with soy flour and soy protein bars also offer variety and an easy way to add soy without big changes to your diet.

Veggie burgers, soy dogs and soy cheeses can all be incorporated into meals. Try ordering soy-style dishes such as spicy bean curd and miso soup at Asian restaurants. If you like the dish, you can learn how to make it at home.

Any attempt to boost soy consumption long-term should aim for variety. If you rely on only one or two foods to change your diet you’ll get bored.

Most of the uncertainty surrounding soy concerns high doses of isoflavones taken in the form of pills or powders in quantities larger than provided by a normal diet.

By making soy foods part of a healthy, balanced diet you can improve your cholesterol levels and at the same time get the benefits of a low-fat, high quality protein.

REFERENCES:
John Henkel, “Soy: Health Claims for Soy Protein,” FDA Consumer, May-June 2000.
“FDA Approves Health Claim for Soy Protein,” Physician Assistant, April 2000.
Erik Goldman, “Soy May Help After Menopause, But Won’t Replace HRT,” Family Practice News, November1, 1999.
L. Helmuth, “Nutritionists Debate Soy’s Health Benefits,” Science News, April 1999.
Bonnie Liebman, “The Soy Story,” Nutrition Action Healthletter, September 1998.
Carol Saunders, “Sorting Out Health Claims About Soy,” Patient Care, December 15, 2000.
David Schardt, “Phytoestrogens for Menopause,” Nutrition Action Healthletter, January 2000.
“Soy Substances Slow Prostate Cancer Growth in Animals,” Cancer Weekly, November 15, 1999.
“When It Comes to Soy, Have We Overshot the Mark?” Tufts University Health and Nutrition Letter, May 2000.

How can I lower the glycemic index of my meal?

By Christian Finn, M.Sc

Pick up any popular diet book written in the last 20 years, and you'll probably find a section on the glycemic index in there somewhere.

Books such as The Montignac Method (known also as Eat Yourself Slim), The South Beach Diet, The Atkins Diet and The Zone Diet all promote the idea that foods with a high glycemic index raise blood sugar levels. In theory, these foods cause large amounts of insulin to be secreted, leave you feeling hungry, and make it more difficult to lose fat.
Glycemic index

The glycemic index is a tool used to rank different types of food according to the effect they have on blood sugar levels. Foods that lead to a rapid rise in blood sugar levels are known as high glycemic index foods. Foods that lead to a slower rise in blood sugar levels are said to have a low glycemic index.

Although it's very popular, the glycemic index just like any tool has some limitations.

Some argue that the glycemic index concept makes a diet more complicated than it needs to be, and that the benefits just aren't worth the extra effort. This, of course, is a matter of opinion. Following any kind of diet requires discipline. Some people will find it relatively easy to make the required changes to the food they eat. Others will decide that it's simply too much hassle.

Many diet books encourage you to eat foods with a low glycemic index such as meat, fish, chicken or eggs. The idea is that these foods minimize insulin production. Yet some high-protein foods trigger a greater insulin response than their high-carbohydrate counterparts. When you eat a food such as cheese, insulin levels will rise, even though blood sugar levels stay the same.

As with any diet, it's also very easy to deviate from the plan. People who cheat a little today usually cheat a little more tomorrow. Then, its only a matter of time before every "rule" has been broken and they're right back at square one.

Ultimately, a diet based on the glycemic index alone probably won't deliver the results you want. That said, using it is better than not using it. If you're having a hard time trying to figure out how to lower the glycemic index of your diet, here are two simple ways to do it.

Add vinegar or lemon juice to your meal. Studies show that a few teaspoons of vinegar added to a meal lowers the glycemic index by 20-40% [2]. Vinegar (along with foods such as pickled cucumber) also helps to lower the insulin response to a starchy meal, possibly by slowing the rate at which the meal leaves your stomach [3, 4]. Vinaigrette dressing (one tablespoon of vinegar and two teaspoons of oil) works just as well. You can also use lemon juice if you prefer.

Include fresh fruit or vegetables in your meal. Including fresh fruits and vegetables in a meal also lowers the glycemic index [1]. At breakfast, rather than filling your bowl with cereal, cut the serving size in half, and replace the cereal with fruit such as blueberries or strawberries. Including vegetables such as celery, broccoli, onions, spinach, tomatoes or peppers with your lunch or dinner works in the same way.

The glycemic index is not the only, nor the most important, criterion by which to judge a food. But when it's used to supplement other information about food (rather than replacing it), using the glycemic index is a step in the right direction for anyone wanting to improve the quality of their diet.

References
1. Jenkins, D.J., Kendall, C.W., Augustin, L.S., Franceschi, S., Hamidi, M., Marchie, A., Jenkins, A.L., & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. American Journal of Clinical Nutrition, 76, 266S-273S
2. Sugiyama, M., Tang, A.C., Wakaki, Y., & Koyama, W. (2003). Glycemic index of single and mixed meal foods among common Japanese foods with white rice as a reference food. European Journal of Clinical Nutrition, 57, 743-752
3. Liljeberg, H., & Bjorck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European Journal of Clinical Nutrition, 52, 368-371
4. Ostman, E.M., Liljeberg Elmstahl, H.G., & Bjorck, I.M. (2001). Inconsistency between glycemic and insulinemic responses to regular and fermented milk products. American Journal of Clinical Nutrition, 74, 96-100

Why is high Fructose corn syrup bad for you?

Before we get to high fructose corn syrup (HFCS), we will take a look at two other frequently used sweeteners, dextrose and maltodextrin.

Dextrose

Dextrose is more or less an industry term for glucose. Glucose isthe most prevalent sugar in the human and the only molecule that the brain can metabolize. Dextrose is refined from corn starch. It has a very high glycemic index (no surprise since it is glucose) and while it contains no fructose, it is still a simple sugar that is very readily absorbed. It is not as dangerous as sucrose but it still is a highly processed product that should be avoided.

Maltodextrin

Maltodextrin is also a refined product usually made from either corn or potatoes. It is multiple glucose units somewhat loosely hooked together (a polymer). Because the bonds between the glucose units are very weak, it is also very readily absorbed and has a very high glycemic index. Like dextrose it should be avoided as much as possible. It has been called a "sugar substitute"but that is based on a rather strict definition of sugar as "sucrose." It is a very common additive and I have found it in many packaged foods, including potato chips.

High Fructose Corn Syrup

High fructose corn syrup is made by treating corn (which is usually genetically modified corn) with a variety of enzymes, some of which are also genetically modified, to first extract the sugar glucose and then convert some of it into fructose, since fructose tastes sweeter than glucose. The end result is a mixture of 55% fructose and 45% glucose, that is called "high fructose corn syrup." Improvements in production occurred in the 1980's making it cheaper than most other sweeteners. I remember in the 1980's when the price of Pepsi dropped from about $3 for a sixpack to about $1.50. In 1966 refined sugar such as sucrose was the was the leading sweetener / additive. In 2001 corn sweeteners accounted for 55% of the sweetener market. Consumption of high fructose corn syrup went from zero in 1966 to 62.6 pounds per person in 2001. A 12 ounce soda can contain as much as 13 teaspoons of sugar in the form of high fructose corn syrup.

Once again, the dangerous combination: fructose and glucose.

When high fructose corn syrup breaks down in the intestine, we once again find near equal amounts of glucose and fructose entering the bloodstream. As covered in recent newsletters, the fructose short-circuits the glycolytic pathway for glucose. This leads to all the problems associated with sucrose. In addition, HFCS seems to be generating a few of its own problems, epidemic obesity being one of them. Fructose does not stimulate insulin production and also fails to increase "leptin" production, a hormone produced by the body's fat cells. Both of these act to turn off the appetite and control body weight. Also, fructose does not suppress ghrelin, a hormone that works to increase hunger. This interesting work is being done by Peter Havel at UC Davis.

Some of the problems associated with high fructose corn syrup:

Increased LDL's (the bad lipoprotein) leading to increasedrisk of heart disease.

Altered Magnesium balance leading to increased osteoporosis.

Increased risk of Adult Onset Diabetes Mellitus.

Fructose has no enzymes or vitamins thus robbing the body ofprecious micro-nutrients.

Fructose interacts with birth control pills and can elevateinsulin levels in women on the pill.

Accelerated aging.

Fructose inhibits copper metabolism leading to a deficiencyof copper, which can cause increased bone fragility, anemia, ischemic heart disease and defective connective tissue formation among others.

The list below is from The San Francisco Chronicle February 18, 2004

"How much is too much?

The list below shows how much sugar, mostly in the form of high fructose corn syrup, is in each of these single servings.

Sunkist soda: 10 1/2 teaspoons of sugar

Berkeley Farms low-fat yogurt with fruit: 10 teaspoons of sugar

Mott's applesauce: 5 teaspoons of sugar

Slim-Fast chocolate cookie dough meal bar: 5 teaspoons of sugar

1 tablespoon ketchup: 1 teaspoon of sugar

Hansen's Super Vita orange-carrot Smoothie: 10 teaspoons of sugar"

Today's health tip:

Cut down or stop any food or drink with high fructose corn syrup.

High fructose corn syrup is made from genetically modified corn treated with genetically modified enzymes.

Stop or limit all foods with either dextrose or maltodextrin.

Once again, read all your food labels carefully.

Consumption of the limited amounts of fructose that occur in fresh whole organic fruit is not a problem.

Reference:

Stryer Biochemistry Fourth Edition

"Sugar coated
We're drowning in high fructose corn syrup.
Do the risks go beyond our waistline?"

Kim Severson, San Francisco Chronicle Staff
Writer

Wednesday, February 18, 2004

Kick the "sugar habit" with the only diet that is 100% Sugar-Free, the MericleDiet.
Make the transition away from dangerous sugar additives to healty "organic" complex
carbhydrates easy. To visit the MericleDiet follow the link below:

DrMericle.com

Thanks for your attention.

Copyright © John Mericle M.D. 2005 All Rights Reserved

DrMericle.com is devoted to achieving optimal health and peak performance through diet and lifestyle change. Dr. Mericle brings together a unique blend of formal training in organic chemistry and biochemistry, medical education, 29 marathons, 3 Hawaii Ironman competitions and a lot of practical real life experience.

Article Source: EzineArticles.com

A 'Balanced' diet and abdominal fat

Q: I exercise on a regular basis at gym doing an overall exercise routine and I eat a good balanced diet but no matter what I do I still store fat at my abdomen.

I have tried different foods, low calories, protein and so on but no real change. I have read online about taking conjugated linolec acid supplements helping some people but then with a lot of things you also read negative reviews.

Can CLA make a difference or should I try alternative diets? I have an active busy job so it is not due to sitting around all day and just exercising for an hour at night.

I'm at my wits end is there any advice you can give me to maybe make a difference?

A: Do you really believe in 'balanced' diets? I must confess, I have no idea, after 20 years of research and practice, what this diet consists of. Also, balanced for what? Obviously, "low calories, protein" failed working against your belly fat, and for a good reason.

They could do nothing to improve your insulin sensitivity and put your metabolic resistance under control.

These things are very well researched and good health educators must start telling people that only when every meal will consist of foods having at least 2 grams of fats for every 1 gram of carbohydrates and protein COMBINED -- only then your body will be able to start burning your abdominal fat.

Since 2004, thousands of Banta dieters lose this exact stomach fat, invariably. Please fell free to go to http://bantadiet.com, look around, and register if what you see makes sense.

As to the CLA, here're an expert opinions:


Opinion: "Despite those ads guaranteeing you’ll lose weight when you take CLA, this supplement has no clear evidence to support this claim," according to Dr. Fred Pescatore, MD, MPH, CCN and author of The Hamptons Diet. "It is a medium chain triglyceride that may help metabolism and fat burning in the areas around the abdomen in an attempt to offset cortisol. However, in my opinion and my practice, I have never seen CLA do anything by itself for weight loss."

Facts: The supplementation of milk with 3 g CLA over 12 weeks results in a significant reduction of fat mass in overweight but not in obese subjects. CLA supplementation was not associated with any adverse effects or biological changes (British Journal of Nutrition (2007), 98).

Conjugated linoleic acid has been shown to reduce the body fat - Am. J. Physiol. 276; 1999; Lipids 36, 2001, pp. 773–781; J. Nutr. Biochem 17, 2006; Ann Nutr Metab. 2006;50(3):219-28

Given at a dose of 3.2 g/d, CLA produces a modest loss in body fat in humans. - Am J Clin Nutr 2007;85

Dietary conjugated linoleic acid supplementation for weight loss can have long-term effects on cardiac health - Eur J Pharmacology V 579, 1-3, 28, 2008

Tanya Zilberter, PhD

Why is my healthy diet failing?

Q: I have tried nearly every "trick" there is. Many pills, many exercise routines and all "diets." I recently joined a gym, ate "healthy" high fiber, high protein, low fat, medium carb and still gained 6 pounds in 3 weeks while keeping overall calories around 1000...What is it?

A: If a 'high fiber, high protein, low fat, medium carb' diet failed working for you, the most likely reason is in the 'medium carb' part of it. The low fat can also make its contribution as well as the 1000 Cal. energy restriction, which just couldn't fail pushing your body into starvation mode.

But was a diet addressing metabolic resistance, insulin sensitivity, and essential fats on your "trick" list? If not, this is what I suggest you learn more about:

• Metabolic Syndrome
• Weight Loss With Metabolic Resistance
• What Is Insulin Resistance and Why Is It Harmful?
• Anti-insulin : Pro-insulin Ratio of Meals

Tanya Zilberter, PhD

Catabolic foods?

Q: I love eating chicken breast, salads and oranges. Its like I eat it all day. I was wondering if these foods are healthy for me, and if they are considered catabolic. Thank you.

A: Yes, these foods are good for you. However, it's important that you eat a variety of foods to get all necessary essential nutrients. For example, yogurt and other fermented milk products contain nutrients that support many important bodily functions, this is why yogurt belongs to the food group called functional foods.

As to whether they are 'catabolic' foods, it's important to understand the definition. "Catabolic food" is a term first used by Dr. Victor Lindlahr in the first half of the 20th century. It refers to foods that had, what he called, "reverse calories" - but why wouldn't you read all about it:

Catabolic, Negative Calorie...

Read more about functional foods

Functional Foods
Yogurt and the benefits of probiotics
Power foods: Health benefits of almonds, broccoli, and red wine
How Prebiotics Work

Tanya Zilberter, PhD

Q&A with Dr Zilberter

Question: What substitute for grapefruit can you advise for weight loss?

Answer: I cant think of any grapefruit substitute. However, there are diets not requiring grapefruit, why wouldn't you take a look, for example, at our (very successful and free for all) online Banta Diet? If it can interest you, visit Banta Diet and read about it. You can start from there just by clicking on the "start" navigation bar.

Question: What is nutritional value of black olives?

Answer: Here we go.

Black olives, 1 cup

Calories 141.48
Calories from Fat 115.87
Total Fat 12.87g
Saturated Fat 1.71g
Polyunsaturated Fat 1.1g
Monounsaturated Fat 9.51g
Cholesterol 0mg
Sodium 1187.7mg
Potassium 11.21mg
Total Carbohydrate 8.19g
Dietary Fiber 4.04g
Protein 1.19g

% Daily Value

Vitamin A 10 %
Vitamin C 2 %
Calcium 12 %
Iron 25 %
Vitamin E 9 %
Niacin 0 %
Folate 0 %
Vitamin B-6 1 %
Magnesium 1 %
Zinc 2 %
Copper 16 %


Question: Which fruits and vegetables contain 1mg of zinc per serving?

Answer: It depends on serving size and this serving can be huge considering zinc content of fruits or vegetables: it'd vary from 2,5 kg (roughly 5 pounds) in case of apples to 156 g of avocado. Most vegetables' portions would be as big as almost 5 kg!


Question: Can sauna help to lose weight?

Answer: Sauna can definitely help losing weight but if you are talking about immediate effect, it's water weight. However, when used regularly, sauna can help improve cardio fitness by forcing your heart to race. Good cardio fitness allows you to exercise at higher intensities thus burning more fat but also it can chage your food preferences. Also, extreme temperature require extreme body reaction of adaptation that takes energy. Experimental studies showed that even slightly elevated skin temperature results in significant loss of calories.

Read more:

Exercise intensity influences food choices
Fitness tests at home, calculators
What can increase heat production to burn more fat?


Tanya Zilberter, PhD

I did pretty well with Thanksgiving but am worried about all of the holiday parties

Losing Weight During the Holidays
by Jennifer May, M.S., R.D., M.S.
for DietWatch

Q: I have been steadily losing weight (around 1 pound per week) and want to try and continue this trend through the holidays. I did pretty well with Thanksgiving but am worried about all of the holiday parties and gatherings over the next few weeks, not to mention all of the holiday goodies that seem to turn up everywhere! I do walk for 40 minutes, 4 times per week. Do you have any suggestions?

A: 'Tis the season for holiday temptations! There are several things that you can do, as well as tips to keep in mind, to help you continue with your weight loss over the next several weeks.

First of all, keep up with your exercise! You may even want to try and add an additional day or two, or increase the amount of time you spend walking. Also take advantage of holiday shopping. Online shopping may be tempting but you don't get much exercise sitting at the computer -- hit the mall instead.

Start a food journal (or continue one); you can find one on the DietWatch site. This is a great way to keep track of what you are eating during the day. Plan ahead for days that you think you may indulge - have smaller meals during the course of the day so at the end of the day you've covered your bases. Enjoy your favorite treats in moderation and let other high-calorie foods that you don't really want pass. We all have our favorite cookies, pastries and treats. A few here and there is fine, just don't feel guilty about enjoying them! Have a small healthy snack such as a piece of fruit or yogurt before attending holiday gatherings. Going out with something in your stomach will make it less likely for you to overeat. Even if you find that your weight loss comes to a halt the next few weeks - don't worry! Just focus on maintaining what you have lost and once the new year hits, you can get back on track. For holiday weight maintenance tips, click here. Seasons Greetings!

---

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

I'm really overweight, but not sure what my goal weight should be

The ultimate measure of fat loss

Rob Poulos
Zero to Hero Fitness

One of the most common questions I get from readers of this
newsletter is in regards to how much a person should weigh, or
what their ideal weight should be.

In fact, I get this question nearly every day from a handful of
new readers...here's one I got recently:

Hi Rob,

I am 38 years old, and just 5'1 inches in height. I'm really
overweight, but not sure what my goal weight should be. I
want to fit into a size 4...I'm in a size 12 now. Can you help?

Why is this such a big mystery to people? Okay, there is a
simple answer here, but it's a two part answer...

First off, while it's awfully tempting to measure your progress
by what the scale says and what dress size or waist size you
want to get to, this is often a big trap. Why?

Because the ultimate measure of fat loss is your overall body
fat percentage. If you're reducing your body fat percentage
significantly, and you're still not at your "goal weight" or
have a waist measurement that's not where you think it should
be, you may become frustrated for the wrong reasons.

For instance, for many men a 30 inch waist is one of the true
measures of leanness and health. But, what if your bone
structure doesn't allow for this measurement? What if you've
surrounded your waist with rock hard muscle?

I'm a prime example, being rather tall (at 6'6"), even at a year
round body fat of around 10-12%, my well defined waistline
hovers around 32 inches. Does that mean I'm doing something
wrong?

What matters is your overall body fat percentage. So, what's
ideal? For men, anywhere from 14-17% will draw plenty of stares
from the opposite s.ex, while women who get in the 19-22% range
will make most of their f.riends green with envy.

Trust me, get into those ranges or a bit below and you'll stop
caring so much about your body weight or dress sizes or waist
measurements...You'll look so good you won't have time to care!

And what's the best way to lower your body fat percentage
quickly? Use an intense form of full body resistance training,
forcing your body to adapt quickly by adding fat burning muscle
mass while training your body to store calories in your muscles
instead of fat cells.

You know, this is the exact exercise I teach you in my Fat
Burning Furnace eBook, and if you haven't read it yet, you need
to go and do that right now.

I lost over 40 pounds of fat, totally reshaped my body and
dropped my waist measurement by 10 inches, boosted my energy and
health immensely...and I did in just a few months with workouts
that last just 15-20 minutes performed 2-3 times each week.

It took me years to learn all of the secrets I use...but you can
download my eBook right now and discover them for yourself in
just a few minutes here:

Fat Burning Furnace

Here's to getting lean, strong, and healthy for life,
Rob Poulos
Zero to Hero Fitness

Metabolism-Boosting Dietary Secrets

Question: What is the "Every other day diet?"

Answer by Mike Geary,
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

I just finished a huge meal with my family today -- ham, yams, mashed potatoes, green bean casserole, and ice cream & cake as dessert...

Yeah, I know... how could a fitness professional like myself ever consider gorging on such a huge calorie-dense meal?

What if I told you that you can still eat your favorite foods while simultaneously shedding body fat like crazy... Yes, it's true... but only IF you understand how to manipulate a few KEY aspects of your diet.

Today I want to introduce you to a unique dietary trick that actually allows you to eat your favorite foods while simultaneously boosting your metabolism so that you can shed off body fat easier. It involves a little bit of rotation of foods in your diet but is actually quite easy and fun to do once you get it right.

With the holidays here this time of year, this trick actually allows you to manipulate your daily food choices so that you can still enjoy whatever you want during the holiday gatherings, and if you do it right, you won't gain weight. In fact, if you do this right, you'll actually boost your metabolism and make it easier to burn body fat.

Let me be clear about something... by using this unique method, you do NOT need to starve yourself, overly restrict your food intake, or try to live on nothing but chicken, broccoli, and salad. Remember, if you do this right, you can actually enjoy most of your favorite foods every week.

My friend and colleague Jon Benson came up with this unique dietary system with the help of Jan Hauser. I have to say that it's brilliant what they've come up with. See for yourself
below:

Every other day diet

Jon and Jan were both obese years ago. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods. Not "once a week" either -- they INSIST you eat delicious food frequently and without guilt or worry.

Even better, they never count a single calorie!

They get to eat pizza, burgers, ice cream, and more -- and still drop the lbs! This is not a pill or a scam, this is science applied to the real world. The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.

The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed bodyfat and feel good again.

Simple, right? Common sense! You absolutely MUST HAVE a diet-plan you can live with for life. And that's what this is.

Even better: through our special website below, you get this new System at half price for a limited time only:

Every other day diet


Enjoy!

Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Creating negative calorie balance

Question: I am having difficulty losing the belly that I hoped to get rid of before taking a holiday trip. I am eating healthy, about 1500 calories a day, and I spend 30 minutes on my stationary bike or until it says I have burned 500 calories.

Since starting this in September I have only lost three pounds. I want to try something more radical. I propose to eat 1000 calories a day and increase my stationary bike to burning 1000 calories. Will this work? I have heard of atheletes doing this before a competition.

Answer: It can work unless you are in the metabolically resistance state. But even if you are not, what the 1000 Calories will come from matters a lot! For instance, simply cutting down on carbs and adding the same calories coming with good fats allows you for 300 extra Cal. a day AND you'll lose more fat.

You might want to read how it happens following the links below or you can just take a look at our free complete program at bantadiet.com - it's based on this principle.

Suggesting reading:

Calorie Intake On Low Carb Diets
About Metabolic Syndrome
Fat Burning Index

Please don't' hesitate asking me any further questions,

Tanya Zilberter, PhD

Why can't I consume alcohol when I am doing Atkins?

Can I Booze & Lose?

eDiets

Dear eDiets
I am bummed. Why can't I consume alcohol when I am doing Atkins?
-- Name Withheld

You should not drink alcohol during Induction, but you can drink moderate amounts of alcohol during the Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance phases of the Atkins Nutritional Approach. When given the choice, your body will burn alcohol for energy before it burns fat. But alcohol does not act as a carbohydrate, so it will not interfere with burning fat in the same way that sugars and other carbohydrates do.

Note: Use only mixers that contain no sugar or fruit juices. Even tonic water contains carbs and regular soda is made with sugar. Seltzer, club soda, mineral water and non-aspartame diet sodas are better alternatives.

This answer comes from Atkins Diet

Are you ready to sink your teeth into a new lifestyle, one that will help you drop pounds and improve your health? Try one of our 24 super diets, including the Atkins Diet Nutritional Approach. To get the ball rolling, simply click here and fill out a free profile.

The diet-friendly Halloween Game Plan

Tricks & Treats For A Healthier Halloween

By Joanne Eglash
eDiets Contributor

Ah, Halloween. Row upon row of brightly packaged, sweet and caloric candies call us from the store shelves. Hypnotized, you plot: "I'll buy two bags of chocolate-covered, caramel-filled mini bars, one for the trick-or-treaters and one just for me."

Halt! Before you succumb to such evils, dip your hand into our special eDiets Bag of Treats (no tricks!). Here's your diet-friendly Halloween Game Plan:

Purchase something different for trick-or-treaters this year. Having gorged already on candies galore, the kids will appreciate treats such as stickers, mini yo-yos, miniature granola bars, tiny boxes of raisins or fancy pens. And you'll appreciate having a house that's temptation-free.

For a creative outlet, forget about baking and decorating Halloween cookies. Instead, indulge your creative self by creating the wildest, craziest costume that you can dream up. Consider inviting a few friends over to share your special Halloween magic.

Have a face-decorating contest! Invite all generations, from Grandma (teach her how to draw daisies on her cheeks with wash-off face paints!) to your 3-year-old niece (who will go wild with permission to paint her hands with her version of a kitty!). Wind up the evening with treats for everyone, from sugar-free, carb-free candy bars for dieters to animal crackers and cocoa to drink for the toddlers (sugar-free cocoa is great for everyone!).

Make sure to shop for treats that you can enjoy without guilt on this special night. My favorites include:

Beverages: the Fruit2O bottled waters from VeryFine Products (www.veryfine.com). All of these drinks are sugar free, caffeine free, contain zero calories and contain no carbohydrate. They also have a natural tang of fruit flavor. My favorite flavor: natural cherry.

Candies: Whether you're counting carbs or calories, it's safe to indulge in the new zero-calorie, zero-carbohydrate Starbucks after-coffee mints in an array of flavors such as vanilla (my favorite) or cinnamon. Counting carbohydrates on a diet such as Atkins? Treat yourself this Halloween with my favorite low-carb delights: Labrada Nutrition's CarbWatchers Gourmet Sugar-Free Chocolate bars. These bars come in flavors such as Vanilla Creme and Hazelnut Crisp. They not only are sugar-free, but also contain less than 2 grams of net impact carbohydrate per serving (3 servings per bar).

Another great choice is the Atkins Endulge Wafer Crisp bars. They are sugar-free, contain 4 grams of net crabs and are deliciously crunchy. These bars come in flavors such as Peanut Butter and Chocolate.

Ice Cream: If you're counting calories, savor a sugar-free Fudgsicle or Skinny Cow low-fat ice cream sandwich. Following Atkins or another low-carbohydrate food plan? Indulge in an Atkins ice cream cup! At 4 grams of net carbs and 130 calories, this is a treat that both calorie-counters and carb-counters can enjoy. If you really want to feel like you're having the ultimate treat, try the vanilla Atkins ice-cream cup with zero-carbohydrate, sugar-free syrup (the perfect treat for any dieter with a sweet tooth)! My favorite syrups: Atkins sugar-free vanilla and caramel syrups and Da Vinci Gourmet pancake (we're talking serious maple flavor here) and peanut butter sugar-free, zero carbohydrate syrups.

Crunch n' Munch Foods: Counting calories? We're talkin' air-popped popcorn sprinkled with garlic salt, cut-up raw veggies sprinkled with Mrs. Dash or Molly McButter and cut-up fresh fruits (tip: try an assortment of fall apples cut up and sprinkled with Equal and cinnamon). Counting your carbohydrate intake? Fry up some bacon until it's extra crisp, munch on a handful of fried pork rinds or try the classically crunchy Atkins Crunchers in flavors like sour cream and onion.

Congratulations! You've conquered the ghosts and goblins of Halloweens past!

Why do it alone? eDiets health and fitness experts will customize one of our 24 meal plans to match your needs and preferences. Our online Community groups, mentors and motivational gurus can make adopting a healthy lifestyle so much easier. Do something good for your body, visit eDiets and fill out a free personal profile to learn more.

Joanne Eglash has worked as a journalist for more than15 years, specializing in health, fitness, diet/nutrition, lifestyles, careers and relationships. Among the publications and Web sites for which she has written are Shape magazine, Fit Pregnancy magazine, Working Mother magazine, KidsHealth.org, ePregnancy magazine, Every Baby magazine, Entrepreneur.com, the San Jose Mercury News, the Christian Science Monitor, Netsurfer Digest and more. She is the author of How to Write A .com Business Plan: The Internet Entrepreneur's Guide to Everything You Need to Know About Business Plans and Financing Options (McGraw-Hill, 2000).

30-Minute Workouts

We've all seen the commercials, "The perfect body in just 30 minutes a day, 3 days a week!" But can it be that simple? Fast can be effective if you adhere to these rules of fitness.

Can Express Workouts Work for You?

By Michele Batz, M.S.
eDiets Contributor

You've all seen them, the 30-minute workouts practically at every corner of our nation! The claims and hype on television that you can get the results you desire in 30 minutes, three times a week. But, come on, does it really work?

You bet it does! Especially for the beginning exerciser or the individual who hasn't worked out in a very long time. Let me explain: If you are new to exercise, I know those traditional gyms or recreation centers can be very intimidating. Places like Curves and just-for-men exercise gyms offer the client a safe, efficient and effective workout for men and women of all ages and fitness levels in one convenient location. When the 30-minute gyms are located in your own neighborhood, you will have developed the discipline to workout three times a week or more. Why does it work? Because it's there!

Science has proven the 30-minute workout is effective, and you will see results with the hydraulic resistance machines, which incorporate aerobic exercise, strength training and stretching for a complete workout. Researchers from the Baylor University Exercise and Sports Nutrition Laboratory, led by Dr. Richard Kreider, Ph.D., FACSM, found that during the 30-minute workouts, women and men averaged about 65 percent of their heart rate maximum -- plenty to improve cardiovascular fitness, but not so strenuous as to discourage women and men from coming back. They also increased muscular strength.

Depending on your fitness level, these 30-minute workouts can burn 164 calories to 522 calories per 30 minutes. It varies with each individual. The Baylor studies also found that sedentary and overweight women who followed the workouts for a period of 14 weeks raised their resting metabolic rate by as much as 400 kcals/day. They reduced their weight by an average of 14 pounds and lost an average of two inches from their hips and three inches from their waists while showing a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity.

Those numbers are impressive, and I salute these franchises that are reaching multitudes of men and women to get out and move it!

But… (there is always another side) if you are in shape and have been working out, these 30-minute programs will not enhance your present workouts. The routine of going to the same 12 machines and jogging in place after each resistance machine, will not light you up inside. You need a challenge in your workout. If you are looking to enter your first 10k race or a triathlon, get the extra help you need from a personal trainer or a program that is geared higher for your present fitness level.

The 30-minute workout will work for you if haven't exercised ever in your life or you have been sedentary for a period of years. It will rev up your metabolism and allow you to eat (with guidance) a variety of foods. By combining a healthful diet and your new 30-minute exercising, you can achieve permanent weight loss.

All it takes is 30 minutes a day, three times a week to improve your quality of life, so stop by your local 30 minute workout facility to find out more.

Good luck to you and your new way of life!

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Visit eDiets to get started

Exercise for sagging skin?

I'm Starting to Sag...

Question:

The skin in my breast area is starting to sag. I'm concerned this will get worse as I lose weight. Is there anything I can do from an exercise standpoint?
-- S.T.

Answer:

If you're referring to the chest muscles, they can easily be tightened with proper weight training. However, it's a different story if you're referring to the actual breast tissue.

Breast tissue can't be toned by exercise but many times we judge too quickly. My recommendation is to get to your goal and make sure weight training is an integral part of your program. The best method for changes in body composition is a combination of efficient nutrition (including water intake), weight training and cardio.

You may not be able to make changes to the breast tissue but you can make it look better by working on the surrounding muscle. Do exercises designed for the upper chest such as the dumbbell incline press and dumbbell incline flys. These movements create a "lift" of the upper chest. Don't be too concerned about a saggy appearance at this point. When we try to make body composition changes, there's often some degree of fluctuation in the appearance of the body as we move closer to our goal. Think of it as a sculpture that isn't quite complete.

Want flatter abs? Leaner legs? A better butt? Let eDiets help you shape up and slim down with one of our 24 personalized diet plans! Visit eDiets to get started today with a free diet profile!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics