CB
ATHLETIC CONSULTING TRAINING REPORT - www.cbathletics.com
ISSUE
#65
INSIDE
THIS ISSUE...
-
"Don't be another grim obesity statistic!"
- "Announcing the "GET LEAN" training program"
- "Craig Taylor gives more tips to new runners"
1 – OBESITY IS
BAD! MORE STATS & WHAT YOU CAN DO ABOUT IT
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!
2 – THE “GET
LEAN!” DIET: SIMPLE STEPS TO A BETTER BODY
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!
WARNING:
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.
3 – ADDITIONAL
RUNNING TIPS FROM COACH CRAIG TAYLOR
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.
