Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts

Tuesday, July 10, 2012

Fat Loss 6 Part Video Course from Mike T Nelson - Yours FREE?

Wanted to let you know that I have moved sites again, I know I know, I can't seem to stay in one place, but I have a great special offer for you!

Grab this right now....
Free Fat Loss Videos by Mike T Nelson
I am so stoked to get these fat loss videos out to you!

The feedback on them so far has been great too, and I really believe they will help you reach your body composition goals in record time.

Go to the link below to get access to all 6 of them, for free.

Give me my 6 fat loss videos for free (click HERE)

Why?

I am tired all the crap information that is being passed off as "scientific" and promises you crazy results, but fails to deliver.   

Boooo!  I decide to help put an end to it by creating these videos. 

My goal is to give you amazing information that is research based, but actionable right away. In these 6 videos, I will teach you how to be lean!

Here is what I cover in this mini fat loss course:

Fat Loss videos modules 1 to 3
fat loss modules 3 to 6

They are based on the latest research I've done on Metabolic Flexibility for fat loss.

Go now and get your videos, completely free by clicking HERE.

Rock on

Mike T Nelson PhD(c)

Thursday, June 11, 2009

Muscle vs Fat Video

Off to the RKC meet and greet tonight and then I will be there helping assist Fri-Sun, so more updates coming on Monday here. Just finished a great Z Health session with an RKC candidate and he did awesome! We got his right psoas and right glute to fire much much better along with some increased shoulder range of motion and worked out a massive kink in his upper thoracic spine between his shoulder blades. Very cool!

Here is a new video showing the difference between fat and muscle. I think you will find it very interesting.




Iron Maiden DVD/CD
Jodie and I were able to see the Iron Maiden movie Flight 666 a couple month back in the theater and it was AWESOME! I am a huge music fan and Iron Maiden is one of the best live bands EVER.

It shows them taking a custom plane with all their crew and gear around the world to play in front of thousands of fans. Lead singer Bruce actually flew the plane. Using a plane enabled them to play in a new country almost every day.


The best part was watching all the members of the band doing something that they are so passionate about. They didn't do it to try to "cash in" on another tour, they did it because they knew that many fans wanted to see them play songs live for the first time. I love watching people do things that they are passionate about and if you are a music fan at all, you will love this DVD or CD.

Rock on
Mike T Nelson




Tuesday, May 26, 2009

Performance Research for May: Fat Loss and Exercise

Greetings from sunny Seattle WA. Yes, it is actually sunny out here!

Jodie and I finally made it here ok and we are off to tour the Space Needle, the Experience Music exhibit and Jim Hensen's Muppets exhibit too

I am off to ACSM tomorrow through Friday, so I will hopefully have updates here but that will all depend on my internet connection. I will have exclusive newsletter only updates for my newsletter friends too.

A few short studies on fat loss in the meantime.

Addition of aerobic exercise to a weight loss program increases BMD, with an associated reduction in inflammation in overweight postmenopausal women.

Silverman NE, Nicklas BJ, Ryan AS. University of Maryland School of Medicine, Geriatric Research, Education and Clinical Center of the Baltimore Veterans Affairs Medical Center, GRECC (BT/18/GR), 10 North Greene Street, Baltimore, MD 21201-1524, USA.


Increased inflammation and weight loss are associated with a reduction in bone mineral density (BMD). Aerobic exercise may minimize the loss of bone and weight loss may contribute to a decrease in cytokines. We tested the hypothesis that aerobic exercise in combination with a weight loss program would decrease circulating concentrations of inflammatory markers, thus mediating changes in BMD. This was a nonrandomized controlled trial. Eighty-six overweight and obese postmenopausal women (50-70 years of age; BMI, 25-40 kg/m(2)) participated in a weight loss (WL; n = 40) or weight loss plus walking (WL + AEX; n = 46) program. Outcome measures included BMD and bone mineral content of the femoral neck and lumbar spine measured by dual energy X-ray absorptiometry, interleukin-6, tumor necrosis factor-alpha, soluble receptors of IL-6, and TNF-alpha (sTNFR1 and sTNFR2; receptors in a subset of the population), VO(2) max, fat mass, and lean mass.


Weight decreased in the WL (p < p =" 0.001)," style="font-weight: bold;">


CONCLUSION: Our findings suggest that the addition of aerobic exercise is recommended to decrease inflammation and increase BMD during weight loss in overweight postmenopausal women.

My notes: Nothing earth shattering here---you need to EXERCISE (heck, even walking) for weight loss and better health (less inflammation).


Effect of calorie restriction on subjective ratings of appetite.

Anton SD, Han H, York E, Martin CK, Ravussin E, Williamson DA. Pennington Biomedical Research Center, Baton Rouge, LA, USA. santon@aging.ufl.edu


BACKGROUND: Energy or calorie restriction (CR) has consistently been shown to produce weight loss and have beneficial health effects in numerous species, including primates and humans. Most individuals, however, are unable to sustain weight losses induced through reductions in energy intake, potentially due to increased hunger levels. The effects that prolonged CR has on subjective aspects of appetite have not been well studied. Thus, the present study tested the effect of 6 months of caloric restriction on appetite in healthy, overweight men and women.

METHODS: Forty-eight overweight men and women with a body mass index (BMI; kg m(-2)) between 25-29.9 took part in a 6-month study and were randomised into one of four groups: healthy diet (control); 25% CR; 12.5% CR plus exercise (12.5% increased energy expenditure; CR + EX); low-calorie diet [LCD; 3724 kJ day(-1) (890 kcal day(-1)) until 15% of initial body weight was lost, then maintenance]. Appetite markers (i.e. hunger, fullness, desire to eat, etc.) were assessed weekly during a fasting state.


RESULTS: Body weight was significantly reduced in all three energy-restricted groups (CR = -10.4 +/- 0.9%; CR + EX = -10.0 +/- 0.8%; and LCD = -13.9 +/-0.7%), indicating that participants were adherent to their energy restriction regimen, whereas the healthy diet control group remained weight stable (control = -1.0 +/- 1.1%). Despite these significant weight losses, appetite ratings of participants in the three energy-restricted groups at month 6 were similar to the weight stable control group.


CONCLUSIONS: CR regimens with low fat diets producing significant weight losses have similar effects on appetite markers over a 6-month time period compared to a weight stable control group.

My notes: I wish they would have measured body fat instead of just using weight and BMI. You want to drop fat NOT muscle; but if you only measure weight you don't know if you are dropping muscle and fat.


Thursday, May 21, 2009

It's Good to be Fat!


Ok, just when you think you know something, another piece of evidence comes out that is 180 degrees different. While I think we all should question and test all of our assumptions, this is a bit far!

I know the fat vs fit debate has been going on for awhile, but arguing that being fat is better for survival is insane! Even a very thin person has enough fat for a long time as an energy supply. We know that fat cells are VERY active and they don't just sit around on their fat butts all day; they are actually sending and receiving hormonal signals.

The argument that there is only ONE type of heart disease is equally insane, as I would be very surprised if this panned out to be true. Physiology is not that simple.

Just for your reading, here is the source and an article from heart wire, so judge for yourself.
Rock on
Mike T Nelson

Source
Lavie CJ, Milani RV, Ventura HO. Obesity and cardiovascular disease. Risk factor, paradox, and impact of weight loss. J Am Coll Cardiol 2009; 53:1925–1932.

From Heartwire
Obesity Paradox Probed in New Review
Shelley Wood

Despite being a key cause of heart disease, obesity appears to be protective in a range of cardiovascular problems, a new review concludes [1]. But that doesn't mean people shouldn't try to lose weight, lead author on the paper, Dr Carl J Lavie (Ochsner Medical Center, New Orleans, LA), told heartwire . Indeed, patients who fare the best seem to be obese patients who manage to lose some weight, he said.

"First, obesity is a very strong risk factor and increases all types of heart disease, but second, once you get heart disease, the obese patients do better, so their prognosis is not doomsday," Lavie explained. "In fact, if you have obese patients with congestive heart failure or coronary heart disease or other heart disorders, those patients actually have a pretty good prognosis if they are treated well. But third, the ones who lose weight do even better."

According to Lavie, there is solid evidence to suggest that being overweight or obese may improve survival, not just in heart failure, but also in diseases like hypertension, coronary artery disease, and peripheral artery disease.

"There are a large number of cardiologists who don't even recognize that this is the case, and they are confused about it, too. It is honestly a confusing topic because if obesity is so bad, and it contributes to all cardiovascular risk factors and markedly increases the prevalence of developing heart disease of almost every type, then why, once they get it, do obese patients do better?"

The new review appears in the May 26, 2009 issue of the Journal of the American College of Cardiology (JACC) [1].

Obesity Likely Protects Through Various Mechanisms

The protective effects of excess weight have been best documented in heart-failure patients, where patients with higher body weight or percent body fat have demonstrated better event-free survival. In this setting, says Lavie, extra weight may function much the same way it does with cancer and other chronic diseases, by providing the body with additional fuel to help fight the disease.

Less well known is the relationship between obesity and hypertension, Lavie et al note. While people who are obese do have more hypertension, five papers spanning almost 20 years also point to the fact that obese people with hypertension seem to have lower mortality and/or lower stroke risk, despite less effective blood-pressure control, than do normal-weight people. In this setting, obese patients "may have a better prognosis in part because of having lower systemic vascular resistance and plasma renin activity compared with more lean hypertensive patients," Lavie et al write.

Also incompletely understood is the paradoxical relationship of obesity and coronary and peripheral artery diseases. Obesity is believed to play a causal role in the development of a number of major risk factors for arterial disease, among them hypertension, dyslipidemia, and diabetes, and is believed to be, in and of itself, a risk factor for atherosclerosis. But according to the JACC authors, there is also literature to suggest that overweight and obese coronary heart disease patients have a lower risk for mortality compared with under- and normal-weight coronary heart disease patients who have undergone revascularization procedures. A similar contradictory relationship has been seen in patients with peripheral artery disease.

Speaking with heartwire , Lavie emphasized that the protective effects of excess weight and excess fat likely function in different ways in different diseases. "We know that fat cells do a lot of bad things, but it's certainly conceivable that in advanced disease, the fat cell could have some beneficial effects. There's still a lot that needs to be known about this process."

Weight Loss Still Key

A key new piece of the puzzle that emerged in Lavie et al's review, however, is that weight loss, often touted as a way to reduce cardiovascular risk, appears to be a good thing in spite of the protective effects of extra weight.

"For people who follow this field, these kinds of findings have led them to question whether weight loss is good for heart-disease patients. . . . We found that the patients who do the best are the obese patients who lose weight."

This additional contradiction may be explained in part by the theory that heart disease in obese patients is likely "a different disease" than heart disease in lean people, in whom genetic factors are probably more important. "It may be that the obese person wouldn't have even gotten blocked arteries if [he] hadn't gained 70 pounds over a 30-year period," Lavie said. "The thin person who gets blocked arteries or congestive heart failure or high blood pressure is probably different from the obese patient who got the disease from becoming obese."

For now, he says, it's important particularly for the general public to appreciate that the "protective" effects of obesity in no way provide a rationale for weight gain. "Very clearly," he said, "if no one in our country became overweight or obese, heart-disease rates would go down dramatically."

For physicians, the data today are sufficiently comprehensive for them to encourage their overweight and obese patients to stay motivated to reduce their risk factors. That wasn't always the case, he added. "When people were finding this in their data, five and six years ago, they probably had some trouble getting their papers published, because it didn't make any sense."

Monday, April 27, 2009

Performance Research for April : Fat Loss and Exercise part 2

More studies than you can shake a stick at! As always, see my notes below each one.

Bring it!

Effects of Exercise Training Intensity on Nocturnal Growth Hormone Secretion in Obese Adults with the Metabolic Syndrome.

Irving BA, Weltman JY, Patrie JT, Davis CK, Brock DW, Swift D, Barrett EJ, Gaesser GA, Weltman A. Departments of Human Services, Internal Medicine, Division of Endocrinology and Metabolism, Pediatrics, Division of Cardiovascular Medicine, Health Evaluation Sciences, General Clinical Research Center, Center for the Study of Complementary and Alternative Therapies, University of Virginia, Charlottesville, Virginia 22908.


Context: Abdominal adiposity is associated with reduced spontaneous growth hormone (GH) secretion and increased incidence of the metabolic syndrome, type 2 diabetes, and cardiovascular disease. Exercise training increases GH secretion, induces abdominal visceral fat (AVF) loss and has been shown to improve the cardiometabolic risk factor profile. However, little is known about the effects of endurance training intensity on spontaneous GH release in obese individuals.

Objective: To examine the effects of sixteen weeks of endurance training on spontaneous 12-h overnight GH secretion in adults with the metabolic syndrome. Design and Setting: This randomized, controlled exercise intervention was conducted at the University of Virginia. Participants: Thirty-four adults with the metabolic syndrome (mean+/-SEM: Age: 49.1+/-1.8 years) participated.

Intervention: Subjects were randomized to one of three groups for 16 weeks: no-exercise training (Control), low-intensity exercise training (LIET), or high-intensity training (HIET).

Main Outcome Measure: Change in nocturnal integrated GH area under the curve (AUC). Results: Both exercise training conditions augmented within-group nocturnal GH AUC pre- to post-training [LIET approximately upward arrow49%, p<0.05 r =" -0.34," p="0.051," n="34)," r =" 0.02," p="0.920," n="34)." style="font-weight: bold;">

CONCLUSION: Sixteen weeks of supervised exercise training in adults with the metabolic syndrome increases spontaneous nocturnal growth hormone secretion independent of exercise training intensity.

My Notes: 1) Don't get Metabolic Syndrome---it screws up all sorts of things, and add GH to the list 2) ANY exercise will start to push you back towards "health" 3) GH was better, although it did not change the fat levels. This does not mean it has no effect, it just did not have an effect under these conditions.


Effects of Exercise and Low-Fat Diet on Adipose Tissue Inflammation and Metabolic Complications in Obese Mice.

Vieira VJ, Valentine RJ, Wilund KR, Antao N, Baynard T, Woods JA. UNIVERSITY OF ILLINOIS.

Adipose tissue inflammation causes metabolic disturbances including insulin resistance and hepatic steatosis. Exercise training (EX) may decrease adipose tissue inflammation thereby ameliorating such disturbances, even in the absence of fat loss. The purpose of this study was to 1) compare the effects of low-fat diet (LFD), EX, and their combination on inflammation, insulin resistance, and hepatic steatosis in high-fat diet-induced obese mice and, 2) determine the effect of intervention duration (i.e. 6 vs. 12 wks). C57BL/6 mice (n=109) fed a 45% fat diet (HFD) for 6 wks were randomly assigned to an EX (treadmill, 5d/wk; 6 or 12 wks; 40 min/d; 65-70%VO2max) or sedentary (SED) group. Mice remained on HFD or were placed on a 10% fat diet (LFD) for 6 or 12 wks.


Following interventions, fat pads were weighed and expressed relative to body weight; hepatic steatosis was assessed by total liver triglyceride; insulin resistance by HOMA-IR and Glucose AUC. Rt-PCR was used to determine adipose gene expression of MCP-1, F4/80, TNF-alpha, and leptin. By 12 wks, MCP-1, F4/80, and TNF-alpha mRNA were reduced by EX and LFD. Exercise (p=0.02), adiposity (p=0.03), and adipose F4/80 (p=0.02) predicted reductions in HOMA-IR (R(2)=.75; p<0.001); p="0.04)" style="font-weight: bold;">

CONCLUSION: There are unique metabolic consequences of a sedentary lifestyle and fat high diet that are most evident long-term, highlighting the importance of both Exercise training and low-fat diet in preventing obesity-related metabolic disturbances.

My notes: Ok, this one is starting to piss me off. Why was it the high fat? The TYPE of fat will have a radical effect on the results and the amount of carbohydrates in the diet may also alter the way fats are used; as Jeff Volek's lab have shown that saturated fats (which again are not all equal) in a LOW carbohydrate environment don't seem to alter lipid levels.

Enough with the rat/mice studies already! Why was this done in mice? I know they are easier to study than those pesky humans (trust me, I've done human studies and anyone who has can attest to that the "pain in the butt factor" is MUCH higher), but we need more HUMAN data on this type of stuff.
The good part is that exercise once again helps! Get your hand out of the cheese doodles bag and off the couch!

Influence of sex on total and regional fat loss in overweight and obese men and women.

Kuk JL, Ross R. 1School of Kinesiology and Health Science, Faculty of Health Science, York University, Toronto, Ontario, Canada.


Objective:To determine the influence of sex on the association between reductions in body weight (BW) and waist circumference (WC) with reductions in total (TAT), subcutaneous (SAT) and visceral adipose tissue (VAT) in response to lifestyle-based interventions.Design: Changes in TAT, SAT and VAT were assessed using magnetic resonance imaging in 81 men and 72 women who had participated in various diet and/or exercise interventions at Queen's University, Ontario, Canada.

Results:Reductions in BW and WC were significantly (P<0.001)>0.05). Reductions in BW and WC were both independent predictors of VAT loss.

CONCLUSION: These observations suggest that for a given reduction in body weight or waist circumference, men lose more visceral adipose tissue and less subcutaneous than women; however, the total loss observed for a given reduction in body weight or waist circumference in men and women is not different.

My Notes: I know you were hoping that this study was about how much sex you have and weight loss, so sorry to disappoint you. It does show that even the AMOUNT of weight lost, men and women can loose it from different areas. Nothing earth shattering there.


Moderate Exercise Attenuates the Loss of Skeletal Muscle Mass That Occurs With Intentional Caloric Restriction-Induced Weight Loss in Older, Overweight to Obese Adults.

Chomentowski P, Dubé JJ, Amati F, Stefanovic-Racic M, Zhu S, Toledo FG, Goodpaster BH. Division of Endocrinology and Metabolism, Department of Medicine, University of Pittsburgh School of Medicine, N810 Montefiore Hospital, 3459 Fifth Avenue, Pittsburgh, PA 15213. bgood@pitt.edu.


BACKGROUND: Aging is associated with a loss of muscle mass and increased body fat. The effects of diet-induced weight loss on muscle mass in older adults are not clear. Purpose This study examined the effects of diet-induced weight loss, alone and in combination with moderate aerobic exercise, on skeletal muscle mass in older adults. METHODS: Twenty-nine overweight to obese (body mass index = 31.8 +/- 3.3 kg/m(2)) older (67.2 +/- 4.2 years) men (n = 13) and women (n = 16) completed a 4-month intervention consisting of diet-induced weight loss alone (WL; n = 11) or with exercise (WL/EX; n = 18). The WL intervention consisted of a low-fat, 500-1,000 kcal/d caloric restriction. The WL/EX intervention included the WL intervention with the addition of aerobic exercise, moderate-intensity walking, three to five times per week for 35-45 minutes per session. Whole-body dual-energy x-ray absorptiometry, thigh computed tomography (CT), and percutaneous muscle biopsy were performed to assess changes in skeletal muscle mass at the whole-body, regional, and cellular level, respectively.


RESULTS: Mixed analysis of variance demonstrated that both groups had similar decreases in bodyweight (WL, -9.2% +/- 1.0%; WL/EX, -9.1% +/- 1.0%) and whole-body fat mass (WL, -16.5%, WL/EX, -20.7%). However, whole-body fat-free mass decreased significantly (p < .05) in WL (-4.3% +/- 1.2%) but not in WL/EX (-1.1% +/- 1.0%). Thigh muscle cross-sectional area by CT decreased in both groups (WL, -5.2% +/- 1.1%; WL/EX, -3.0% +/- 1.0%) and was not statistically different between groups. Type I muscle fiber area decreased in WL (-19.2% +/- 7.9%, p = .01) but remained unchanged in WL/EX (3.4% +/- 7.5%). Similar patterns were observed in type II fibers (WL, -16.6% +/- 4.0%; WL/EX, -0.2% +/- 6.5%).


CONCLUSION: Diet-induced weight loss significantly decreased muscle mass in older adults. However, the addition of moderate aerobic exercise to intentional weight loss attenuated the loss of muscle mass.


My Notes: When you are on a "diet" to drop some fat, don't just cut your calories and hop on the treadmill till you puke. You need to do something to tell your body to keep the muscle you have, as that is what keeps your metabolic rate in tact long term. This study provides data showing that even moderate aerobic exercise (think "cardio") was better than nothing. Although it was not studied here, I would bet that strength training would be even better at keeping muscle in this study (and there are data to support that notion).


Effect of dietary adherence with or without exercise on weight loss: a mechanistic approach to a global problem.

Del Corral P, Chandler-Laney PC, Casazza K, Gower BA, Hunter GR. Department of Nutrition Science, Clinical Nutrition Research Unit; Department of Human Studies, University of Alabama at Birmingham.


Context: Weight loss using low calorie diets produce variable results, presumably due to a wide range of energy deficits and low dietary adherence. Objective: To quantify the relationship between dietary adherence, weight loss and severity of caloric restriction. Design and Setting: Participants were randomized to diet-only, diet-endurance-training, or diet-resistance-training until (60-539 days) BMI <25 n="141)" r=" -" r=" -0.349" r="0.364," r=" -0.387," style="font-weight: bold;">

CONCLUSION: Dietary adherence is strongly associated with rates of weight loss and adversely affected by the severity of caloric restriction. Weight loss programs should consider moderate caloric restriction relative to estimates of energy requirements, rather than generic low calorie diets.

My Notes: Um, yeah. The best "diet" (hate that word) in the world makes no difference if you do NOT follow it!

Rock on
Mike T Nelson

Friday, April 24, 2009

Performance Research for April : Fat Loss and Exercise part 1

Two-fer and Twitter!
It is a 2 for 1 Friday! I was up at 4:20am today to head for the lab for some more testing in the Energy Drink study, so I am feeling a bit brain dead between Exercise Physiology labs while trying to stay away from the coffee as long as I can; so I figured it would be a great time to kick out some new studies for ya. Yes, I do read studies to relax. Scary I know.

Twitter
If you are interested in what I am doing, you can follow me at Twitter. I will have random updates and even new studies I am reading weeks before they show up here (and some never make it that far) and other tips. Feel free to hit me up there with anything you want to see also!

Click the link below and then hit the "follow" button below my mug shot.

http://twitter.com/MikeTNelson

On to the studies on Fat Loss and Exercise

Influences of a dietary supplement in combination with an exercise and diet regimen on adipocytokines and adiposity in women who are overweight.

Fragala MS, Kraemer WJ, Volek JS, Maresh CM, Puglisi MJ, Vingren JL, Ho JY, Hatfield DL, Spiering BA, Forsythe CE, Thomas GA, Quann EE, Anderson JM, Hesslink RL Jr. Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs, CT, 06269, USA.


The influence of a proprietary blend of modified cellulose and cetylated fatty acids (Trisynextrade mark, Imagenetix, Inc., San Diego, CA 92127, USA) on adipocytokine and regional body composition responses to a weight loss program was examined.

Twenty-two women (Supplement group (S) (n = 11): age = 36.8 +/- 7.2 years; weight = 87.1 +/- 6.2 kg; % body fat = 43.4 +/- 4.1; Placebo group (P) (n = 11): age = 38.3 +/- 6.8 years; weight = 86.9 +/- 4.7 kg; % body fat = 44.3 +/- 2.0) completed an 8-week placebo-controlled, double-blind study consisting of a caloric restricted diet and cardiovascular exercise.

Body composition and serum insulin, leptin, and adiponectin were assessed at pre-, mid-, and post-intervention.

From pre- to post-intervention, significant decreases (P < class="blsp-spelling-error" id="SPELLING_ERROR_31">leptin (S: 28.3 +/- 3.5-16.2 +/- 2.6 ng ml(-1); P: 29.4 +/- 3.2-19.9 +/- 1.1 ng ml(-1)) (P < class="blsp-spelling-error" id="SPELLING_ERROR_34">mU l(-1); P: 7.7 +/- 0.9-5.1 +/- 0.3 mU l(-1)).

Serum adiponectin increased (P < class="blsp-spelling-error" id="SPELLING_ERROR_37">microg ml(-1): 12.6 +/- 2.0-21.8 +/- 3.1 microg ml(-1)) (P < style="font-weight: bold;">

CONCLUSION: Supplementation with a proprietary blend of modified cellulose and cetylated fatty acids during an 8-week weight loss program exhibited favorable effects on adipocytokines and regional body composition.

My Notes: Interesting idea for a study, but while the results were statistically significant, dropping 1% of body fat over 8 weeks is not much. Even if you were 400 lbs that would only be 4 lbs. Again, statistically significant does not mean REAL world significant. Perhaps if you are a competitive bodybuilder in the single digits for body fat and you are looking to drop a few more pounds, than 1 lbs a week is great. These subjects were far from that group though.

Adiponectin is a "good guy" and we actually want higher levels of it, was shown here.

Speaking of it.......

Adipocytokine and ghrelin levels in relation to bone mineral density in physically active older women: longitudinal associations.

Jürimäe J, Kums T, Jürimäe T. Institute of Sport Pedagogy and Coaching Sciences Institute of Exercise Physiology and Physiotherapy, Centre of Behavioural and Health Sciences, University of Tartu, Tartu, Estonia. jaakj@ut.ee


PURPOSE: We investigated the relationship between the decrease in bone mineral mass (BMC) and bone mineral density (BMD) values with baseline adipocytokine and ghrelin concentrations in physically active postmenopausal women.

METHODS: Leptin, adiponectin, ghrelin, BMC, BMD and different body composition values were measured in 35 women (age: 69.7+/-6.0 years) before and after a 12-month prospective study period.

RESULTS: Significant (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_58">FFM) (by 2.56%) and BMC (by 1.63%) and increases in adiponectin (by 14.8%) were seen in older females as a result of the study period. The independent variables that were associated with decreases in total BMC were baseline fat mass (FM) and adiponectin explaining 30.6% (R(2)x100) of the total variance. In another model, baseline FFM and leptin were the independent variables that explained 20.6% (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_65">BMD value. The variables that were associated with decreases in femoral neck BMD were FM and leptin (R(2)=0.102; P<0.05), class="blsp-spelling-error" id="SPELLING_ERROR_68">adiponectin in the model with decreases in lumbar spine BMD as the dependent variable, and accounted for 13.1% (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_70">BMD variance.

CONCLUSIONS: Initial adiponectin concentration together with specific body composition characteristics predicted loss in bone mineral mass and lumbar spine bone mineral density values, while initial leptin concentration together with specific body composition parameters determined the loss in total and femoral neck bone mineral density values in physically active older women.

My notes: Keep in mind that this is an ASSOCIATION study which means that "Hey, we saw this and this!" It does NOT mean that "This CAUSED that"

A classic example is if you observe a large fire and see tons of fire trucks there. You could INcorrectly assume that the huge number of fire trucks there CAUSED the fire (which would be untrue).

Having said all that, I am interested as we start to uncover how the body is all interconnected. It makes sense that if we have more muscle and muscle pulls on bone, great muscle mass means greater stress on the bones (from the shear weight and more likely the higher forces exerted on the bone).

Beyond that, there is some early data showing a correlation between bone and fat loss and this study provides a little more data in the area as it was looking at hormone level.


Supervised exercise versus non-supervised exercise for reducing weight in obese adults.

Nicolaï SP, Kruidenier LM, Leffers P, Hardeman R, Hidding A, Teijink JA. Department of Vascular Surgery, Atrium medical centre Parkstad Heerlen, The Netherlands j.a.kragten@wcnnet.nl.


AIM: The prevalence of obesity is rising. Because obesity is positively associated with many health related risks and negatively associated with life expectancy this is a threat to public health. Physical exercise is a well known method to lose fat mass. Due to shame of their appearance, bad general condition and social isolation, starting and continuing physical exercise tends to be problematic for obese adults. A supervised training program could be useful to overcome such negative factors. In this study we hypothesized that offering a supervised exercise program for obese adults would lead to greater benefits in body fat and total body mass reduction than a non-specific oral advice to increase their physical activity.


METHODS: Thirty-four participants were randomised to a supervised exercise program group (N.=17) and a control group (N.=17). Fifteen candidates in the intervention group and 12 in the control group appeared for baseline measurements and bought an all inclusive sports pass to a health club for Euro 10, per month. The control group just received the oral advice to increase their physical activity at their convenience. The supervised exercise group received biweekly exercise sessions of 2 hours with an estimated energy expenditure of 2 500 kJ per hour. Both groups received no dietary advice. RESULTS: After 4 months the overall decrease in body mass in the intervention group was 8.0 kg (SD 6.2) and the decrease in body fat was 6.2 kg (SD 4.5). The control group lost 2.8 kg overall (SD 4.2) and the decrease in body fat was 1.7 kg (SD 3.1). Correction for differences between groups in gender and age by multiple linear regression analysis showed significantly greater loss of total body mass (P = 0.001) and fat mass (P =0.002) in the intervention group compared with the control group.


CONCLUSIONS: Stimulation of physical activity alone seems to result in a slight short term body mass and fat mass reduction in obese adults who are eager to lose weight. Supervised exercise under supervision of a qualified fitness instructor leads to a larger decrease.

My Notes: Part of me is sad that we even have to do studies like this, but they are good to have.

Once again it goes to show you that if you want RESULTS get a PROFESSIONAL to help you!

If you get in trouble, are you going to try to represent yourself in court--I sure hope not! Do you try to diagnose yourself when you have a serious health issue--again, I hope not. So why do you think you can design and even further FOLLOW your own nutrition and exercise plan? If you want serious results, you need to get professional help.


Rock on!
Mike T Nelson

Wednesday, April 22, 2009

Bustin' Broscience: Leucine (BCAAs) stimulate insulin

Bustin' Broscience: Leucine and insulin
I am going to start some short research articles here called "Bustin Broscience" Most of these will be short using newer research and while they will be far from a complete literature review I want to promote some good discussion and attempt to whittle away at some of the misinformation out there.

While I find anecdotal information interesting, it can be affected by so many things that on the evidence chain I would have it at the bottom. There is a reason we have placebo controlled trials/experiments and blinded subjects and researchers.

Thanks to Joel for the image on the right. Can anyone alter it to put a big red line through it?

If you are looking for much more depth, I would highly recommend Alan Aragon's Research Review. It is only 10 clams a month and I make zero money from recommending it, but he does his homework on all of the topics he covers each month.

Click below for more information

Alan Aragon's Research Review


Bustin' Broscience
What the heck is broscience? Here is the definition from the Urban Dictionary. Not sure where the term started and Alan Aragon was the first I read who had used it.

Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

Broscience in action:
"Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you'll go straight catabolic."

Broscience says "Leucine stimulates insulin"

Is this one about to busted?

Leucine
I am predicting some interesting data on the use of the amino acid leucine coming soon. We know that acutely it stimulates the mTOR receptor which is one of the keys to protein synthesis (build more muscle). Long term data, however, is not as plentiful (although I hear there are several cool studies being conducted now.)

Insulin
While a whole review of the actions of insulin would be volumes, the very very short take away is that insulin is one of the key anabolic hormones in the body. I am using the strict definition of anabolic from the term anaolism.

a·nab·o·lism (-nb-lzm)
n.
The phase of metabolism in which simple substances are synthesized into the complex materials of living tissue.

It is just the fancy term for putting stuff together in the body. Most bodybuilders use this term to exclusively talk about taking amino acids and stuffing them into muscle proteins (which I am all for of course since that will make larger muscles), but it can also apply to taking free fatty acids (FFAs) from the blood and putting them in fat (adipose) tissue.

So insulin is the main anabolic hormone and the basic theory is that more insulin will increase the process of stuffing more fats into adipose tissue.

Do you get get fat by using leucine?

Here is an interesting study where they added leucine to the drinking water of our fury little friends. Let's see if there is an effects on fatness (obesity) and insulin?

Leucine Supplementation of Drinking Water Does Not Alter Susceptibility to Diet-Induced Obesity in Mice,

They stated, "Branched-chain amino acids (BCAA), Leu, and the signaling pathways they regulate have been reported to either improve or worsen adiposity and insulin sensitivity."

They added leucine or BCAAs to the rat's water and fed them lots of food and measured metabolic rate and insulin tolerance.

They found that, "Compared with control, supplementation did not affect body weight, food intake, oxygen consumption, locomotor activity, body composition, insulin tolerance, or total cholesterol."

While this study is limited and done in rats, that is strike one

What else?

Here is another study

Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose

The goal of this study was to determine whether leucine stimulates insulin and/or glucagon secretion and whether, when it is ingested with glucose, it modifies the glucose, insulin, or glucagon response.

They used 13 human subjects, which is good as we are not rats; but those little fury guys are much easier to do highly controlled studies on though. The arrived fasted and got some leucine and 25 g of glucose wile they measured serum leucine, glucose, insulin, glucagon, and α-amino nitrogen concentrations over a 2.5-hour period after ingestion of the test meal. The amount of leucine provided was equivalent to that present in a high-protein meal, that is, that approximately present in a 350-g steak.

Leucine concentrations
Leucine did appear in the blood and acutally REDUCED the 2.5-hour glucose area response by 50%. Leucine, when ingested ALONE, increased the serum insulin area response modestly but glucagon (the antangonist to insulin) also changed.

Think of glucagon as one of the "anti-insulin" hormones and leucine actually increased glucagon!

Shut up and get to the point
2 fold on this study

1) Leucine at a dose equivalent to that present in a high-protein meal, had little effect on serum glucose or insulin concentrations

2) When leucine was ingested with glucose, it attenuated the serum glucose response and strongly stimulated additional insulin secretion.


In English please
This shows there is some data that leucine when combined glucose, may increase insulin levels but other hormonal levels change too.

Personal note
If you have ever looked at insulin data (I am currently doing this for a study), it varies much more than you would imagine. Your body is CONSTANTLY adjusting insulin and the "anti-insulin" hormones by the second.


History lesson
As far as I could tell, this below is the first one I can find discussiong leucine and insulin stimulation, published in AJP in 1983.

L-leucine methyl ester stimulates insulin secretion and islet glutamate dehydrogenase

The huge downside of this one is that it used perifusion of collagenase-isolated mouse pancreatic islets. In other words, isolated cells in fluid. While ths is a a great START, many many times these data do not translate to whole human (in-vivo) studies.

The final word
I give this one a (drum roll please................)
Plausible

It may happen, but I am not convinced that adding a few grams of leucine or BCAAs to your nutrition is going to dramatically affect insulin levels. Again, this is a supplement, so get your nutrition in line with real food first before you decide to add any fancy supplements.

Comments on this issue of Bustin' Broscience.
Let me know if you this is useful and any feedback you have!
Rock on
Mike T Nelson


REFERENCES

Leucine Supplementation of Drinking Water Does Not Alter Susceptibility to Diet-Induced Obesity in Mice,

Ali Nairizi, Pengxiang She, Thomas C. Vary and Christopher J. Lynch., Penn State Hershey Institute for Diabetes and Obesity and the Department of Cellular and Molecular Physiology, Pennsylvania State University College of Medicine, Hershey, PA 17033

Branched-chain amino acids (BCAA), Leu, and the signaling pathways they regulate have been reported to either improve or worsen adiposity and insulin sensitivity. Therefore, it is unclear whether dietary supplementation of Leu would be beneficial. To help address this question, we examined the effect of adding Leu (150 mmol/L; Expt. 1 and Expt. 2) or BCAA (109 mmol/L of each; Expt. 3) to the drinking water on diet-induced obesity (induced with a 60-kJ% fat diet) in singly housed C57BL6/J male mice for at least 14 wk. Liquid and solid food intakes were evaluated weekly along with body weight. During the last few weeks, several blood samples were taken at different times for plasma glucose, total cholesterol, or Leu measurements.

Metabolic rate by indirect calorimetry, locomotor activity by light beam breaking, body composition by H1-NMR, and insulin tolerance were also determined. Compared with control, supplementation did not affect body weight, food intake, oxygen consumption, locomotor activity, body composition, insulin tolerance, or total cholesterol. In fed mice, this method of Leu supplementation only increased plasma Leu by 76% when the supplemented group was compared with control. On the other hand, after overnight food deprivation, the plasma Leu did not differ between these 2 groups, even though the mice in the supplemented group had continuous access to Leu-containing water during the solid food deprivation.


CONCLUSION: Taken together, the results do not provide evidence that either Leu or Branched-chain amino acids supplementation of drinking water ameliorates diet-induced obesity in mice, although it may improve glycemia.

Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose

Auteur(s) / Author(s)
KALOGEROPOULOU Dionysia (1 2) ; LAFAVE Laura ; SCHWEIM Kelly ; GANNON Mary C. (1 2 3) ; NUTTALL Frank Q. (1 2) ;

(1) Endocrine, Metabolism and Nutrition Section, VA Medical Center, Minneapolis, MN 55417, ETATS-UNIS
(2) Department of Medicine, University of Minnesota, Minneapolis, MN 55455, ETATS-UNIS
(3) Department of Food Science & Nutrition, University of Minnesota, St. Paul, MN 55108, ETATS-UNIS
Résumé / Abstract
Our laboratory is interested in the metabolic effects of ingested proteins. As part of this research, we currently are investigating the metabolic effects of ingested individual amino acids. The objective of the current study was to determine whether leucine stimulates insulin and/or glucagon secretion and whether, when it is ingested with glucose, it modifies the glucose, insulin, or glucagon response. Thirteen healthy subjects (6 men and 7 women) were studied on 4 different occasions. Subjects were admitted to the special diagnostic and treatment unit after a 12-hour fast. They received test meals at 8:00 AM. On the first occasion, they received water only. Thereafter, they received 25 g glucose or 1 mmol/kg lean body mass leucine or 1 mmol/kg lean body mass leucine plus 25 g glucose in random order. Serum leucine, glucose, insulin, glucagon, and α-amino nitrogen concentrations were measured at various times during a 2.5-hour period after ingestion of the test meal. The amount of leucine provided was equivalent to that present in a high-protein meal, that is, that approximately present in a 350-g steak. After leucine ingestion, the leucine concentration increased 7-fold; and the α-amino nitrogen concentration increased by 16%. Ingested leucine did not affect the serum glucose concentration. When leucine was ingested with glucose, it reduced the 2.5-hour glucose area response by 50%. Leucine, when ingested alone, increased the serum insulin area response modestly. However, it increased the insulin area response to glucose by an additional 66%; that is, it almost doubled the response. Ingested leucine stimulated an increase in glucagon. Ingested glucose decreased it. When ingested together, the net effect was essentially no change in glucagon area. In summary, leucine at a dose equivalent to that present in a high-protein meal, had little effect on serum glucose or insulin concentrations but did increase the glucagon concentration. When leucine was ingested with glucose, it attenuated the serum glucose response and strongly stimulated additional insulin secretion. Leucine also attenuated the decrease in glucagon expected when glucose alone is ingested. The data suggest that a rise in glucose concentration is necessary for leucine to stimulate significant insulin secretion. This in turn reduces the glucose response to ingested glucose.



L-leucine methyl ester stimulates insulin secretion and islet glutamate dehydrogenase

AJP - Endocrinology and Metabolism, Vol 245, Issue 4 338-E346, Copyright © 1983 by American Physiological Society

P. Knudsen, H. Kofod, A. Lernmark and C. J. Hedeskov

Column perifusion of collagenase-isolated mouse pancreatic islets was used to study the dynamics of insulin release in experiments lasting for several hours. The methyl esters of L-leucine and L-arginine were synthesized. Whereas L-arginine methyl ester (L-arginine OMe) had no effect, L-leucine OMe stimulated the release of insulin. The effect of L-leucine OMe was maximal at 5 mmol/liter. Whereas the Km for glucose-stimulated insulin release was unaffected by 1 mmol/liter L-leucine OMe, the maximal release of D-glucose was increased by the amino acid derivative that appeared more effective than L-leucine. L-Leucine OMe was also a potent stimulus of insulin release from the perfused mouse pancreas. In the presence of 10 mmol/liter L-glutamine, 1 mmol/liter L-leucine OMe induced a 50- to 75-fold increase in insulin release. A similar stimulatory effect was also observed in column-perifused RIN 5F cells, a cloned rat islet tumor cell line. A twofold increase in islet glutamate dehydrogenase activity was induced by 5 mmol/liter L-leucine OMe, a larger effect than that of L-leucine (P less than 0.02), whereas L-arginine OMe had a small inhibitory effect. We conclude that L-leucine OMe is a potent stimulus of insulin secretion and that its effect on the beta-cells may be exerted by activating islet glutamate dehydrogenase.

Wednesday, March 25, 2009

Make It Easy and Ergogenics - Caffeine, Performance, and Cortisol

Make It Easy
Here is the tip of the day based on a conversation I had with Frankie Faires awhile back.

Your goal in the gym is to make what you are doing look easy.

Your goal is NOT to make tons of noise, grunt, tighten your neck and have a few veins burst in your head. If that happens as a by product on occasion, I will let ya slide; but that is NOT the intended goal.

Watch elite athletes. Do they make it look hard or easy?
If they make it look easy, why are YOU making it look hard?

How do you make it look easy?
1) It is easy (so get stronger or more coordinated or both)

2) Practice like it is easy.

Now, this does NOT mean bad form. Perfect form! Does grinding your teeth so hard that your eyes almost close help you lift more? Or is this a learned response from doing many reps that way? I would go with the latter.

Here is a great deadlift video. Notice the crap ton of weight on the bar, notice the focus, but does he make it look easy or hard? For those that are bad at math, it is 937 lbs!



Blog update on Nerve Flossing

I did a post awhile back discussing how nerve flossing can increase range of motion, strength and ultimately performance (see below)

Nerve Flossing Z Health Style: I Can Rotate My Neck!

Todd at Better Movement has a whole 3 part series on it that is very well done. Check it out below
Nerve Flossing part 3

On to the studies!
2 awesome studies below along with my comemnts.

Check out my comments below each one

Effect of caffeine on the neuromuscular system - potential as an ergogenic aid.


Tarnopolsky MA. Departments of Pediatrics and Medicine, McMaster University, Hamilton, ON L8N3Z5, Canada(e-mail: tarnopol@mcmaster.ca).


The ergogenic effect of caffeine on endurance exercise performance is multifactorial; however, there is evidence for an effect on both the central nervous system and the excitation-contraction coupling of skeletal muscle. The increase in exercise performance seen following intracerebroventrical caffeine injection in rats provides strong evidence for a central ergogenic effect. The central ergogenic effect is not likely related to the ability of caffeine to promote wakefulness, but could be due to an increase in the pain and effort perception threshold. There is no evidence that caffeine alters peripheral nerve conduction velocity or neuromuscular transmission, and 1 study showed that motor unit synchronization was not altered by caffeine. Studies have also shown that caffeine can have a direct effect on skeletal muscle that could be ergogenic.


For example, patients with high cervical spinal cord lesions showed improvements in stimulated contractile force during cycling, in spite of the fact that they have no peripheral pain input and no sympathetic nervous system response. Two studies have found a potentiation of force production during submaximal stimulation intensities, and 1 found that the M-wave amplitude was not altered by caffeine. Together, these studies suggest that caffeine can enhance contractile force during submaximal contractions by potentiating calcium release from the ryanodine receptor, not by altering sarcoplasmic excitability. Furthermore, the potentiation of force during submaximal electrical stimulation is identical in habitual and nonhabitual caffeine consumers.

Conclusion: In summary, the ergogenic effects of caffeine during endurance activity are mediated partly by enhanced contractile force and partly by a reduction in perceived exertion, possibly though a blunting of effort and (or) pain.

My Notes:
Endurance training at a high level is all about "pain management". While I believe that pain is very ergolytic (pain decreases performance), caffeine use may be a way to enhance endurance performance.

Like all things, if you do decide to try it out, pure anhydrous caffeine (No Doze) is the best way to go since you want to standardize the caffeine amount. Make sure you do in practice a few times and NOT before a big race!! Practice makes perfect.

Related posts
Research Update: December: Ergogenics-Caffeine and Asprin

Next study!

Caffeine and carbohydrate supplementation during exercise when in negative energy balance: effects on performance, metabolism, and salivary cortisol.


Slivka D, Hailes W, Cuddy J, Ruby B. Montana Center for Work Physiology and Exercise Metabolism (WPEM), Department of Health and Human Performance, The University of Montana, 32 Campus Drive, Missoula, MT 59812, USA.

The ingestion of carbohydrate (+CHO) and caffeine (+CAF) during exercise is a commonly used ergogenic practice. Investigations are typically conducted with subjects who are in a rested state after an overnight fast. However, this state of positive energy balance is not achieved during many work and exercise circumstances. The aim of this study was to evaluate the substrate use and performance effects of caffeine and carbohydrate consumed alone and in combination while participants were in negative energy balance.

Male participants (n = 9; 23 +/- 3 years; 74.1 +/- 10.6 kg) completed 4 trials in random order: -CAF/-CHO, -CAF/+CHO, +CAF/-CHO, and +CAF/+CHO. Diet and exercise were prescribed for 2 days before each trial to ensure negative energy balance. For each trial, before and after 2 h of cycling at 50% of maximal watts, a saliva sample and a muscle biopsy (vastus lateralis) were obtained. A simulated 20 km time trial was then performed.

The respiratory exchange ratio was higher (p <> 0.05), or any of the other trials. When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance.

Conclusion: When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance; However, caffeine had no effect on the 20 km cycling time trial performance.

My Notes:

The use of burning more fat for fuel is referred to as the "Randle effect" The more technical definition is the inhibition of the oxidation of glucose by an excess of fatty acids. It appears that this study would confirm that caffeine does increase the use of fatty acids as fuel, but I am not convinced yet. If this is true, why was it not show in the caffeine but no carbs group? They pulled salivary cortisol levels, but did not report them in the abstract? Hmmmm.

See this related post

Will Caffeine Help Me Loose Fat? New Research

If anyone wants more info on this one, drop me a note in the comments section and I may have to do some further investigation. Or if you have already done that, I really want to hear from you.

Rock on


Mike T Nelson

Testimonial Time, Blogs, Fat Loss and Bone Health Connection?

Testimonial Time
I had the privilege to do a clinic on the basics of Z Health and how to maximize your training for some of the fine folks from 5 Ring Fitness this past weekend.

The recent clinic with Mike T Nelson, Master Z Trainer and RKC was a huge hit! He met the challenge remarkably well, covering a broad range of subject matter seamlessly and fielding everyone's questions with concise and germane answers.

He held the attention of the group with good natured humor and proved himself to be an able instructor. We at 5 Rings Fitness are very greatful for his time, thanks Mike, hope we can do that again in the future.

James Neidlinger, RKC
5 Ring Fitness

Check out his blog also at
5 Rings Fitness Blogspot

Thanks again James and it was a true pleasure to teach for yourself and the eager group of students you brought in!

If anyone else is interested a custom clinic, drop me a line by clicking on the blue text below.
Put in the subject line "Mike T Nelson Clinic info...'"
Email me by clicking here

If you are interested in KBs, Dragon Door has them for 30% off now!
Pick them up by clicking on this link
I want some Dragon Door Kettlebells!
I have many of the them and I absolutely love them. Stop paying big money for the gym with all the fancy machines.

Blog Updates!
I have added a few new blogs on the right, so check them out

Tommy's Blog
He is an assistant strength and condititiong coach here at the University of Minnesota and all around really smart guy. He is also under taking some crazy training too! See the link below
Tommy's blog

Bob Kaufer is a fellow Z Health guy and now has a new blog dedicated to his passion for health and fitness. Check it out below

Neuro Performance & Health

Aaron S speaks out on running!
My buddy and strength coach Aaron S has an excellent blog post about running. This is NOT your average post on the topic. Check it out below

Aaron Schwenzfeier's Blog: Running

Study Time
What do your bones have to do with fat loss? See the study below and my comments at the end.

The relationship of serum osteocalcin concentration to insulin secretion, sensitivity, and disposal with hypocaloric diet and resistance training.

Fernández-Real JM, Izquierdo M, Ortega F, Gorostiaga E, Gómez-Ambrosi J, Moreno-Navarrete JM, Frühbeck G, Martínez C, Idoate F, Salvador J, Forga L, Ricart W, Ibañez J. Department of Diabetes, Institut d'Investigació Biomédica de Girona, CIBER Fisiopatología de la Obesidad y Nutrición CB06/03/010, 17007 Girona, Catalonia, Spain. uden.jmfernandezreal@htrueta.scs.es


CONTEXT: Bone has recently been described as exhibiting properties of an endocrine organ by producing osteocalcin that increases insulin sensitivity and secretion in animal models.

OBJECTIVE AND DESIGN: We aimed to evaluate circulating osteocalcin in association with insulin sensitivity and insulin secretion in three different studies in nondiabetic subjects: one cross-sectional study in 149 men (using minimal model), and two longitudinal studies in two independent groups (one formed by 26 women, and the other by 9 men and 11 women), after a mean of 7.3 and 16.8% weight loss, and after a mean of 8.7% weight loss plus regular exercise.

RESULTS: In the cross-sectional study, circulating osteocalcin was associated with insulin sensitivity, mainly in lean subjects, and with insulin secretion (only in lean subjects). A mean of 16.8%, but not 7.3% weight loss, led to significant increases in circulating osteocalcin.

However, a mean of 8.7% weight loss plus regular exercise led to the more pronounced effects on the serum osteocalcin concentration, which increased in parallel to reduced visceral fat mass, unchanged thigh muscle mass, and increased leg strength and force. The postintervention serum levels of osteocalcin were associated with both insulin sensitivity (r = 0.49; P = 0.03) and fasting triglycerides (r = -0.54; P = 0.01). The change in visceral fat was the parameter that best predicted the change in serum osteocalcin, once age, body mass index, and insulin sensitivity changes were controlled for (P = 0.002).

CONCLUSION: Circulating osteocalcin could mediate the role of bone as an endocrine organ in humans.

My Notes:
I find this study fascinating! I don't think many (I sure as heck would not) have thought of bone has having a potential effect upon fat loss!

Wow. It goes to show that it is all connected.


"All the body, all the time" --Dr. Eric Cobb


I have some thoughts that bone may regulate hypertrophy, but I have not seen any literature on that aspect yet. Muscles attach to bone and perhaps in some people, bone strength may be a limiting factor, thus working like an arthrokinetic reflex, inhibiting muscle force creation in the brain.


Arthro, who? Below is a post on the arthrokinetic reflex that is taught in Z Health R Phase.

Jammed Joints and Muscular Weakness--Stability and Mobility

For those that prefer video, here it is for ya!

Summary Keep looking at the body as a WHOLE and you will be on track!

Rock on
Mike T Nelson

Friday, March 13, 2009

Kettleworx Crap and Performance Research for March: Fat Loss-Diet and Green Tea

In this Issue
  • Kettleworx Crap--another rant?
  • Research: Diet and Exercise- Do I need both?
  • Will green tea deflate my spare tire? New study

Greetings and happy Friday the 13th to everyone! Since it is Friday the 13th and I am feeling kind of puckish today, it is time for another rant.

Ok, I am not trying to piss on this guy's leg and tell him it is raining, but be on the look out for

KettleWorx Launches 'I Love My Kettlebell' National Media Tour

February 23, 2009

KettleWorx announced its sponsorship of Ryan Shanahan's "I Love My Kettlebell" national media tour. Shanahan, creator of KettleWorx and the world's leading expert in kettlebell fitness, will be appearing on a series of television newscasts across the country to promote awareness of kettlebells as the ultimate fitness tool. "It's the fastest and most effective fitness and weight loss tool available, but most people still don't know what a kettlebell is, or how to use it," said Shanahan. "Once people discover how easy it is to slim down and tone up with just three, 20 minute KettleWorx sessions a week, they really will 'love their kettlebell'."

"We're seeing more interest in kettlebells as a result of recent endorsements by athletes like Lance Armstrong and celebrities like Katherine Heigl and Penelope Cruz," said Steve Roberts, CEO of FitnessWorx, LLC. "But people need expert training if they are going to get the same benefits celebrities enjoy, which is why we partnered with Ryan in the creation of KettleWorx and now support his national media tour."

Ryan Shanahan appeared yesterday on the KTVK Phoenix program "Good Morning Arizona" and today on KNSD-TV in San Diego. He has previously appeared on the CBS Early Show, on the WTXF show "Good Day Philadelphia," and on KARE 11 in Minneapolis - St. Paul. Planned future appearances include "AM Northwest" on KATU in Portland and with KING 5 in Seattle.

My comments

I have the full video for you to watch now, but don't try this at home (seriously, don't try it)

KettleWorx KettleBell Workout & Kettlebell Fitness Program on KARE11 Minneapolis



Yikes. I do agree that Kettlebells are awesome and I love them! Yes, in the hands of a qualified instructor and athletes that know how to use, they are incredibly effective.


Just because a celebrity uses something, doesn't automatically mean it is better. I highly doubt the average celebrity knows much more about fitness than any other consumer, so why do we think they will make a better choice? True, they can afford to pay more, but don't assume that because "so and so" worked with a celebrity that they AUTOMATICALLY are that much better. Perhaps they are a better trainer, perhaps they are not.

Same thing goes for people, er I mean "expert trainers" on TV. Some are true experts and others are not. If someone has been on TV 5 times, that does not make them a better expert automatically.

Just a heads up to be on the lookout for more Kettleworx crap near you and feel free to read my whole rant below.

Kettleworx As Seen on KARE 11 TV Can Kiss My....

If you are looking for some real KB products, click on the icon on the right hand side to take you to the Dragon Door site. Yes, I do make a few bucks on selling their products and I have used their KBs for years now and can attest that they are top notch. I would never recommend anything just to make a few bucks.

On to some actual science that you can use to get you the results you deserve! Enough crap.

Association of 1-y changes in diet pattern with cardiovascular disease risk factors and adipokines: results from the 1-y randomized Oslo Diet and Exercise Study.
Jacobs DR Jr, Sluik D, Rokling-Andersen MH, Anderssen SA, Drevon CA. Division of Epidemiology and Community Health, School of Public Health, University of Minnesota, Minneapolis, MN 55454, USA. jacobs@epi.umn.edu


BACKGROUND: We hypothesized that favorable changes in dietary patterns would lead to a reduction in body size and an improvement in metabolic status.

OBJECTIVE: The objective was to study changes in diet patterns relative to changes in body size, blood pressure, and circulating concentrations of lipids, glucose, insulin, adiponectin, and other cytokines in the context of a 1-y randomized intervention study.

DESIGN: For 1 y, 187 men aged 45 +/- 2 y, approximately 50% of whom met the criteria of the metabolic syndrome, were randomly assigned to a diet protocol (n = 45), an exercise protocol (n = 48), a protocol of diet plus exercise (n = 58), or a control protocol (n = 36). A previously defined a priori diet score was created by summing tertile rankings of 35 food group variables; a higher score generally reflected recommended dietary changes in the trial (mean +/- SD at baseline: 31 +/- 6.5; range: 15-47).


RESULTS: Over the study year, the diet score increased by approximately 2 +/- 5.5 in both diet groups, with a decrease of an equivalent amount in the exercise and control groups. The weight change was -3.5 +/- 0.6 kg/10-point change in diet score (P < style="font-weight: bold;">

CONCLUSION: The change toward a more favorable diet pattern was associated with improved body size and metabolic profile.

My Notes: How many more studies do we need to show that you have to watch what you cram in your pie hole and you need to move your butt around to drop some fat? The cool part here is that they were looking at some other potential mechanisms and hormonal changes.

Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.

Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Provident Clinical Research, Bloomington, IN 47403, USA. kmaki@providentcrc.com


This study evaluated the influence of a green tea catechin beverage on body composition and fat distribution in overweight and obese adults during exercise-induced weight loss. Participants (n = 132 with 107 completers) were randomly assigned to receive a beverage containing approximately 625 mg of catechins with 39 mg caffeine or a control beverage (39 mg caffeine, no catechins) for 12 wk. Participants were asked to maintain constant energy intake and engage in >or=180 min/wk moderate intensity exercise, including >or=3 supervised sessions per week. Body composition (dual X-ray absorptiometry), abdominal fat areas (computed tomography), and clinical laboratory tests were measured at baseline and wk 12.

There was a trend (P = 0.079) toward greater loss of body weight in the catechin group compared with the control group; least squares mean (95% CI) changes, adjusted for baseline value, age, and sex, were -2.2 (-3.1, -1.3) and -1.0 (-1.9, -0.1) kg, respectively. Percentage changes in fat mass did not differ between the catechin [5.2 (-7.0, -3.4)] and control groups [-3.5 (-5.4, 1.6)] (P = 0.208). However, percentage changes in total abdominal fat area [-7.7 (-11.7, -3.8) vs. -0.3 (-4.4, 3.9); P = 0.013], subcutaneous abdominal fat area [-6.2 (-10.2, -2.2) vs. 0.8 (-3.3, 4.9); P = 0.019], and fasting serum triglycerides (TG) [-11.2 (-18.8, -3.6) vs. 1.9 (-5.9, 9.7); P = 0.023] were greater in the catechin group.


CONCLUSION: These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides.

My Notes: While I love green tea and it has tons of benefits, the fat loss effect (if there is one) is very small. They stated that there was a TREND towards greater fat loss and the word TREND can also be replaced with NO DIFFERENCE, since it was NOT statistically significant.

So enjoy your green tea, but don't expect to drop a couple pounds in a few days!

If you are drinking the green tea foo foo drinks from Starbucks, these do NOT count as real green tea, so please stop now. An occasional treat is fine, but don't delusion yourself into thinking it will help kill your muffin top.