- "Don't be another grim obesity statistic!"
- "Announcing the "GET LEAN" training program"
- "Craig Taylor gives more tips to new runners"





       As mentioned in ISSUE #63, obesity has become a pandemic (a worldwide epidemic). In developing countries, economical improvement is often associated with a rapid increase in obesity. In fact, the prevalence of obesity in these developing nations often overshoots that which occurs in Western countries. Fortunately, the rate of obesity begins to decrease and this is correlated with a higher education and socioeconomic status. Unfortunately, this means that poorer individuals often continue to become obese.


       There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics:

* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.

* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970’s and 1998).

* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!

* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.

* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.

* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970's.

* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970's.

* Milk consumption has decreased in children by 16% since the late 1970's, while consumption of soft drinks increased by 16%.


       Cardiovascular disease and diabetes (Type 2 diabetes) are two of the biggest reasons to worry about the rate of obesity. According to the American Diabetes Association, chronic diseases (such as diabetes) are responsible for 70% of U.S. deaths and 70% of U.S. health care costs. Recently, researchers have found more evidence linking diabetes and cardiovascular disease (CVD) and have concluded that people with diabetes are 2-to-4 times more likely to have CVD and up to 5 times more likely to have a stroke than those who do not have diabetes. Cardiovascular problems in America create over a thousand funerals per day!


       Almost every one of us knows someone with diabetes. Nearly 16 million people in the United States have diabetes, and another 13.4 million people have impaired fasting glucose (sugar) or “pre-diabetes”. By 2010, more than 10% of the U.S. population will have diabetes and by 2020, 157 million Americans will be living with a chronic condition, costing $1 trillion to treat these patients.


       Here is a simplified version of what happens in Type 2 (adult onset) diabetes. Over a lifetime, a diet high in fat and sugar lead to “insulin resistance”. If someone eats a lot of sugar, this results in chronically high insulin levels. Insulin is a hormone that signals cells to extract glucose from the bloodstream. Insulin resistance refers to the inability of the cells to extract glucose from the bloodstream even when the insulin signal is very strong.


       With a high sugar diet, insulin is released very often and in very high amounts. Therefore, the cells of the body become insensitive to insulin and this leads to a decrease in the uptake of sugar (glucose) by cells of the body. The elevated glucose levels may be detrimental to many tissues in the body. Fortunately, at any age you can begin to combat diabetes with exercise and a change in body composition. By decreasing body fat and increasing muscle mass, you will have more receptors willing to deal with insulin.


       Two weapons against obesity are proper nutrition and an increased activity level. Consider the “GET LEAN” program described below for in-depth nutrition, supplementation, and exercise recommendations. Try to keep sugars to less than 10-15% of total calories or less (therefore, for an individual consuming a 2800 kcal per day diet, they will consume only 18 teaspoons or 90 kcal of sugar.


       According to recent research at the FASEB conference, resistance training helps to control blood sugar in diabetics. Thirty-one diabetics (average age = 66) were split into strength-training program or sedentary groups. The results showed that after 16 weeks, the training group had better blood sugar control, likely by increasing the body's uptake of blood sugar. According to one of the authors, muscle accounts for up to 80% blood sugar uptake. Weight training increases muscle mass and thus the ability to increase sugar disposal. In addition, contractions from any type of exercise result in glucose uptake. Consult your doctor prior to any type of training!





      If you want to lose body fat and look lean and muscular then this is the program for you. In it you will learn what whole foods and dietary supplements are best for fat loss. It even contains various exercise programs to follow! However, before buying into this program you should seek general nutritional and training guidance from the “CB ATHLETIC NEWSLETTER” archives. If that advice does not give you all the answers, or if you are an experienced trainer looking for advanced methods, then give the “GET LEAN!” program a chance.


       The main focus of this program is to provide information on the most effective supplements for weight loss. You will also be exposed to the “scam” weight loss supplements and why they don’t work. The supplement facts provided in this program are based on scientific research. Supplements can and will help your weight loss and you will learn how to use them in a safe and effective protocol.


       What would you give to “GET LEAN”? Most would consider the price of this program a bargain if they could exchange it for single-digit body fat. Fortunately, the first 10 people that order “GET LEAN!” will receive it for the introductory price of $50. After that, each program will be $100. “MASSIVE ACTION” is a program of nutrition and supplementation designed to help people gain lots of muscle mass. If you choose to order both “GET LEAN!” and “MASSIVE ACTION!” you can have them both for the combined price of $150.


       The information in these programs goes above and beyond what is found in the “CB ATHLETIC NEWSLETTER”. The program’s recommendations are based on scientific findings and years of training success. So if you want a step-by-step, meal-by-meal, supplement-by-supplement, workout-by-workout outline, then go for it and choose “GET LEAN!” You will also receive free updates when information is available that improve the original program!



The recommendations provided are not medical guidelines but are provided solely for physical conditioning and body composition alteration. Please consult your doctor if you have any concerns prior to starting this program, if you have any concerns about the use of any nutritional supplement, or if you have any medical condition that contraindicates physical activity. This program is designed for individuals 18 years and older only.


Contact CB at cb@cbathletics.com for details on purchasing the “GET LEAN” program.





The general guideline for running: Do not increase your total weekly distance by more than 10% in any given week.


The structured recovery week: Most structured programs incorporate a 'recovery week' every 4, 6 or 8 weeks to minimize injury and allow for adaptations to training. During this week, mileage and frequency of workouts is cut in half


The long run: This is the most important run of the week. Athletes should try to increase their running time until they reach or exceed the time they think it will take for the marathon. HOWEVER, most experts do not recommend running for more than 3.5 hours during long training runs, regardless of how long you think the marathon will take you. This run is sometimes called LSD (long slow distance), but remember that it's not a race!


Running for time, not distance: This means that if you're going to do a long run, plan to run for 2 hours, not 20 km. Many athletes get hung up on how many miles they run as opposed to how much time they spend running. This may result in more injuries (at least that's the thinking in running circles) as they try to accumulate more and more miles instead of putting in quality miles.



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