Friday QnA with Strength Coach Drew Jamieson

Question: I’m having a hard time getting to the gym these days, if I had to invest in one piece of equipment to workout with at home what would you recommend?

 
Dale Howes, Maryland

Answer: Believe it or not even without equipment you can get in an amazing full body workout. However by adding a pull-up bar there’s no part of your body you can’t hit.

That would be my “bootstrap budget” suggestion if you’re looking for an easy way to stay fit and lean in the comfort of your own home.

On the other hand, if you’re looking to build some muscle you are going to need something a little heavier than your own body. For this I’ll digress to Tim Ferriss and his experiments in his book the 4-hour body.

He found the one and only piece of equipment he needed was a kettlebell of around 40-50 pounds. By working out 3 times per week for 20-25 minutes performing the kettlebell swing for 75-150 reps total (he worked up over several weeks), he was able to get ripped and pack on muscle. It should also be noted that beside the kettlebell swing he did body weight push ups, pull ups and abdominal work.

If I was strapped for cash (which I am, being a student) and wanted a makeshift gym for my house I’d invest in 2 things: a kettlebell and pull up bar. With those 2 pieces of equipment you can train for virtually anything.

Not sold on kettlebells and pullup bars… try this body-weight program designed by my good buddies Adam Steer and Ryan Murdock.
 

Question: My girlfriend really wants me to do this 10 day cleanse with her. I read that Sean did one a few weeks back… Will I lose muscle during the process? Is there an easy cleanse or detox for beginners?

 
Mich Salesbury, Andover, MA

Answer: With so many detox options out there these days i feel your pain when trying to decide which one will serve you best.

10 days seems to be a common factor among detoxes and they can often be quite costly. It will be a strong test of willpower, as not eating for that length of time is a challenge mentally and physically.

My suggestion would be start with a 2-3 day master cleanse detox or a 2-3 day juice fast. The reason is this- I would prefer to start with an achievable goal (2-3 days) before setting the bar high at 10 days, especially if you are a beginner and have not had any experience with detoxing in the past.

Once you know what it is like to go without food for a couple of days you will have a better understanding when you shoot for the full 10.

The master cleanse is very popular in the detox world and involves 8-12 (8 ounce glasses of water) with each glass containing 2 tbsp of lemon juice, 2 tbsp of pure maple syrup and a pinch of cayenne pepper. It’s also suggested that you take a herbal laxative tea before bedtime and first thing in the morning to keep things moving with the lack of food you will be consuming.

The juice fast option is the one I prefer, ensures you still give the body a break but also provides all the essential vitamins and minerals your body needs. This protocol comes from one of my favorite strength coaches- Chad Waterbury where he says to drink the following concoction 3-4 times per day: 2 carrots, 1-2 celery stalks, 1-2 beets, 1 large cucumber. Juice those all together and throw in a pinch of salt.

Back to your original question on losing muscle over the course of 10 days…

It’s hard for me to flat out say no. The weight you lose during 10 days without eating will contain some muscle, as protein is essential and will be needed by your body at some point. However if you don’t make a habit out of detoxing all the time and continue to train with weights the effect will be negligible and your body will thank you.
 

 
Great questions, keep them coming.

Stay Strong,

Drew

Click Here and Start Earning Your Beer

I love meals I can make once and eat all week long. Soup is one of those meals. However, not any old soup will do. I like soups that eat like a meal and stealing a line from the Campbell’s Soup debate- I like soups you can either eat with a spoon or a fork.

Unfortunately most pre-packaged and processed soups lack flavor and are loaded with salt and preservatives to make up for it. Solution- we’re going to make a kick-ass homemade soup from scratch that is heart healthy, gut slimming, filling, tastes amazing and doesn’t take much time to do.

In today’s Cooking with Beer we’re going to throw together a hearty Chicken and Vegetable Soup using Kilkenny Irish Cream Ale.

Mmmm… Let’s get started.
 

Irish Cream Ale Chicken and Vegetable Soup

Kilkenny Chicken, Lentil and Vegetable Soup

 
Here’s what you need:

• 1 can of Kilkenny Irish Cream Ale
• 1 qt or 900 ml of Chicken Broth (preferably organic or at least reduced sodium)
• 1 Chicken Breast
• 1/2 cup of Dry Quinoa
• 1 small Zucchini, 2 Carrots, 2 Celery Stalks, 2 Medium Onions, 2 Cloves of Garlic
• 1 can (15 oz) of Lentils
• 1 can (24 oz) of Diced Tomatoes
• 2 cups of Cauliflower
• 2 cups of Broccoli
• Extra Virgin Olive Oil
• 1/2 teaspoon of dried Basil
• Sea Salt and Black Pepper

 
What to do:

Wash, peel and chop the zucchini, carrots, celery, onions and garlic. Add 2 tablespoons of Extra Virgin Olive Oil to a saucepan at medium heat then add the chopped vegetables. Cook for 10 minutes stirring every 30 seconds or so. Meanwhile in another saucepan bring to a boil the Chicken Broth, Can of Tomatoes, Can of Kilkenny and half cup of Quinoa. Once the vegetables have cooked for 10 to 12 minutes transfer the boiling beer broth to the pot. Rinse and drain your lentils, chop the cauliflower and broccoli into small florets and chicken into small pieces. Add everything to the soup. Stir, reduce heat and let simmer for 15 minutes with the lid on. Season with a little sea salt and pepper and enjoy.

Yours in health,

Sean

PS. Follow the link for more Cooking With Beer Recipes.

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You heard it here first. Well… maybe not first but I’m saying it again- detox diets aren’t fun.

Finishing up day 9 of a 10-day metabolic detox and I’m looking forward to it being over.

I’m no rookie when it comes to fasting, detoxing and cleansing the body- having done my share after being exposed to the practice while studying to become a Chiropractor.

Yes they can kick-off a new fitness, weight-loss or healthy lifestyle and yes it is important to give the body’s elimination organs (kidneys, liver, colon, lungs and skin) a break from time to time, but do not think for a second that detoxing will re-write all the wrongs of the past.

Unfortunately, it doesn’t work that way.

20 years of shitty eating cannot be reversed by a weeks worth of juicing.

More important are the daily choices you make with regards to what you put in your mouth (nutrition) and how you choose to move (exercise).

Detoxes have been around for a long time in the alternative health field and can be useful if done right based on your goals. I am more a supporter of the eat well, move well and think well philosophy and the following 3 tips go a long way to keep you healthy and detoxified without having to fast, cleanse or go on a crazy detox:
 

3 Simple things to do for Daily Detoxification

Still Sold on Doing a Detox Diet

 
Here are reasons to consider trying one:

My 10 Day Detox Diet

 
This time around… I did a 10 day express metabolic detoxification cleanse with nutritional support from Metagenics [Ultraclear Renew (vitamin support, meal replacement and protein powder) and Advaclear (antioxidant capsules)]. It is a modified elimination diet where you remove certain foods each day throughout the 10 days to lighten the toxic load on the body allowing for detoxification.

Day 1 – I eliminated fleshy proteins (fish, beef, pork, poultry, etc…) along with refined sugars, artificial sweeteners (Sucrose, HFCS, etc…), packaged and processed foods, alcohol and caffeine.

Day 2 – I eliminated eggs and dairy in addition to everything the day before. Nutritional support in the form of a powder and antioxidant supplement started today.

Day 3 – Same as the previous two days and also removed Gluten grains from my diet. Continued with the nutritional support.

Day 4 – Remove remaining grains, nuts and seeds. You are now only eating vegetables, fruits and legumes plus nutritional support.

Day 5 thru 7 – Eliminate legumes and consume only cruciferous vegetables (broccoli, cauliflower, kale, cabbage and brussel sprouts), raw greens (spinach, romaine, red, green lettuce) and apples and pears. Increase nutritional support.

Day 8 – Add back fruits, vegetables and white rice to my diet. Continue nutritional support.

Day 9 – Add back gluten free grains, legumes and nuts. Finish what’s left of the nutritional support.

Day 10 – Done. Gently add food groups back to my diet.
 

How I made out on the Detox Diet

 
This was one of the easiest detoxes I’ve done. Days 1 – 4 were not that hard. I did experience headaches towards the end of day 2 which were most likely associated with my cold turkey withdrawal from my daily Americano (coffee).

I continued my training throughout the cleanse and did 3 days of Strength Resistance Training with 2 days of High Intensity Interval Training. I noticed a drop in energy and performance on Days 5 – 7, which is pretty much due to the fact that brussel sprouts alone can’t fuel a good workout.

Days 5 – 7 were the hardest mentally but as soon as day 8 got here and I could eat all the fruits, vegetables and rice I wanted, I was fine.

One thing I did throughout the week was to make sure and drink a ton of water along with plenty of rest (I guess that’s two things). And now with day 10 here I’m excited to be done, drink a coffee and perhaps a cold brewski (or 2) towards the end of the week.

All in all – I feel great. I did not lose any weight but my belly feels less bloated. My mind is clearer and energy levels in the gym are sky high.
 

Detox Diet Wrap up

 
As much as I hate detox diets I usually try to cleanse once or twice per year. Would I do this detox again? Yes. But I stress the importance of eating well, exercising and proper hydration on an ongoing basis. If you’re considering detoxing start with those 3 simple steps first and it will do wonders to how you feel.

Yours in health,

Sean

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Friday QnA with Strength Coach Drew Jamieson

Question: A buddy keeps telling me to carb cycle. Says I should only be eating carbs on days I workout to avoid getting fat and gain muscle. What is he talking about?

Jim Salter, Cleveland, Ohio

Answer: Carb cycling is a fancy term for tapering back carbs on certain days of the week and then consuming lots on other days to help maximize fat burning and muscle building.

While I agree that consuming more carbs on days you workout is a good idea this will come naturally if you follow the guidelines laid out in the 3BG System. During your pre and post workout window you are consuming carbs that you normally wouldn’t be eating on your off days because you aren’t hitting the gym.

In a way the 3BG System has some carb cycling built in, albeit a very basic and dummed down version.

Carb cycling has proven very useful for bodybuilders and figure athletes that are looking to get rid or the last 5-10 pounds. It’s a very analytic approach to getting your measurements and body fat exactly where you want them.

Having said that, for a beginner who’s looking to put on some muscle, gain strength and lose fat, tinkering with exact numbers, calories and percentages of your macro-nutrients would not be a good use of time. Carb cycling is tailored more for intermediate and advanced athletes that have been serious about working out for at least 2 years.

In summary: Eat good whole foods with a balance of carbs, fats and proteins and hit the gym hard with compound multi-joint exercises. Develop a solid consistency and show commitment to a plan that helps improve your physique. Then when you are ready to take things to the next level we can talk numbers.

Question: Rowing machine or treadmill? What’s the best for total body fat loss?

Fred Muse, Freeport, Maine

Answer: When it comes to cardio you always want to look at total body involvement when possible. Unless you need to train a specific movement that is directly related to your sport (a sprinter would have no business rowing or swimming for example when he should be running) you should look at getting the best bang for your time- this is found by incorporating your whole body and movements with full range of motion when you train cardio.

This means that although jogging is a nice challenge for your legs, it doesn’t do much to involve your upper body.

Rowing is a better hybrid of upper and lower body movements and with the right tension and intensity I would put it ahead of a slow boring jog.

However, if you really want a good cardio workout you’ll involve both upper and lower forms of exercise that are both; fast and challenging. Things like explosive push ups, jumping jacks, burpees, shadowing boxing, swimming, rowing, medicine ball slams, medicine ball throws, and mountain climbers are all great full body cardio exercises that offer an intense challenge along with a total body effect.

The reason these are better is they give you an after-burn effect which allows you to burn fat hours after you have stopped working out. Movements like these also teach you to be more athletic, not to mention are more enjoyable (mentally at least) than a boring, monotonous steady form of cardio.

 
 
Even though this workout will take you a third of the time you would normally spend running on the treadmill, you’ll burn more fat, challenge your heart and save a ton time. Sounds good to me.

The questions, as always, were great again this week. Looking forward to it next Friday.

Stay Strong,

Drew

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Question: @DavidZinczenko (Men’s Health Editor) tweeted the other day, “Abs are made in the Kitchen, not in the gym.” This true?

Henrique Adventa, Los Angeles, California

Answer: Henrique thanks for the great question. Let me start off by first saying that I also follow Zinczenko and have always appreciated the information he has provided readers, notably in the ever popular Abs Diet.

Any qualified coach you ask will not deny the fact nutrition plays a huge role in an athletes recovery, performance and yes- even their abs. Whether or not it’s 70, 80 or 90% of your results, we all agree it is high and often underestimated by people.

The right nutrients at the right time of day will tell your body to either burn fat or build muscle. Your job in the kitchen comes down to nutrient timing. More specifically, at what times of day your body needs what kinds of nutrients (fancy word for food components; ie. carbohydrates, proteins and fats).

Before you get the timing down, you need to know what the right nutrients are… and the right nutrients differ depending on your goal. Do you want to burn fat, build muscle or get stronger?

The foods you put in your body will dictate what hormones are released. Your hormones then assist in telling your body to either burn fat or store food calories in your muscle tissue (or your fat cells).

Each persons nutritional plan can be customized to the fit his or her needs based on current body fat and muscle content. Below I’ll highlight some simple techniques proven useful for people trying to lose fat or gain muscle.

For Fat Loss and Abs:

• Minimal carbohydrates during main meals; breakfast, lunch and dinner. Stick to meals composed of protein, healthy fats and vegetables which helps to minimize insulin production and prevent fat storage.
• Medium dose of carbohydrates before an after your workout. Whey protein powder and a fast acting carbs/sugars like a banana or a small handful of raisins before and after a workout.
• Total daily calorie estimate = Body-weight x 12. Example- 175 pounds x 12 = 2100 calories.

 
For Muscle Gain:

• Carbohydrates, fat and protein with each meal to maximize insulin production driving calories into your muscles.
• Pre and post workout nutrition protocol same as above.
• Total daily calorie estimate = Body-weight x 15-16.

 
I cannot stress enough the calorie totals mean nothing if you aren’t getting the quality and the source of the nutrient content right in the first place. You need to master eating whole, unprocessed, natural foods before stressing about the amounts.

And Yes (after that major side track) getting back to your first question- abs are made and/or lost in the kitchen.
 

Question: Is it dangerous for me to run and train in the cold?

Michel Baptiste, Montreal, Quebec

Answer: Growing up in the mild lower mainland of beautiful British Columbia, thankfully I never had to train in really cold temperatures. That being said I do remember (like it was yesterday) a few very damp and wet early morning Football practices where the temperature hovered around freezing. The coach made sure we went through a good warm up prior to getting into anything too strenuous and we were fine. Then again, we were young and invincible back then and cold weather didn’t really phase us.

Regardless, provided you get in a good warm up, don’t begin the run or activity with a cold body and avoid extreme cold (minus 15-20 C or lower minus -4-5 F) temperatures- you should be fine.

There are a lot of myths associated with cold air training and how it can be potentially damaging to your lungs and oxygen supply in the body. Sure it might tingle a little when cold out but your lungs certainly can’t freeze or become damaged. Unless you plan on training atop mount Everest where you’d easily develop a narrowing of the airway known as exercise-induced asthma, exercising in cold air is OK.

Instead of worrying about your interiors you should focus on your exterior limbs such as feet toes, hands, fingers and of course- the family jewels. These exterior appendages are far from the center of your body where most of your heat is kept and will be the first place to experience the cold and drop in temperature.

To stay comfortable and safe in frigid weather wear a microfiber shirt as a first layer followed by a breathable windbreaker, tuque (Canadian version of a beanie or cap), gloves or mittens. Also make sure to run with the wind at your back when possible in cold temperatures to prevent excess sweating, since sweating when its cold will only make matters worse by causing you to lose more body heat.

Great questions this week guys. Keep them coming and I’ll do my best to answer them…

Stay Strong,

Drew

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Todays questions were a perfect way to introduce our new Friday Q and A. Keep them coming and we’ll do our best to answer them.

Question: Is beer really a good post workout beverage?

Jeremy Miller, Steamboat, Colorado

Answer: Believe it or not scientists say a beer after a strenuous workout can be good for the body. Beer has been shown in studies to rehydrate better than water can. The carbonation in beer helps quench thirst while the carbohydrate content helps to replenish calories burnt while working out.

My strength and conditioning mentor used to train a guy who drank a considerable amount of beer- mostly post workout. Acknowledging that he was maybe drinking a little too much they gradually tried to ease back his beer intake and noticed that he had more and more trouble recovering from workouts. He was even experiencing delayed onset muscle soreness more often than he used to.

They eventually made the connection that a large part of his calorie and carbohydrate intake he’d been getting from beer post workout was no longer going into his muscles and was hindering his recovery. As a result he needed to re-introduce good foods to make up the missing calories and replenish his energy stores.

A cardiologist who has worked with professional basketball teams suggests that beer has the perfect post workout make up, adding that he has long recommended the use of barley drinks to professional athletes following exercise.

Another study demonstrated when 2 groups of athletes were put through the same rigorous workout and half were given water and half beer, those who drank brewskis re-hydrated better.

While some argue beer has such a powerful diuretic effect due to the alcohol drinking only one after a workout doesn’t contain enough to cause any notable water loss.

Regardless, it always comes back to moderation. Having a beer after a good hard workout is beneficial and not a problem. 3 or 4- you’d be over doing it. Just to play it safe be sure to follow up with a glass of water!
 

Question: What’s the difference between white and brown rice?

Albert Yew, Wichita, Kansas

Answer: Both brown and white rice have very similar calorie contents at 4 calories per gram. The main difference lies in the processing and nutrient content.

White rice has the husk bran and germ removed leaving nothing but the starchy center. In the refining process several vitamins and minerals are lost such as b vitamins and iron.

And losing the bran isn’t that great since it has been shown to reduce LDL or bad cholesterol in blood- improving cardiovascular health.

Sometimes these nutrients are re-added to highly processed white rice but it’s never quite as good as the real thing. A very important mineral usually not added back to refined rice is magnesium which is essential in muscle relaxation. (Quick side tip: If you ever experience muscle spams or cramps, first check that your hydration levels are up to par and secondly your magnesium intake)

It is tough to argue against white rice considering over half the world lives on it but much like any grain- the more you strip it down and refine it the less nutrition it will yield.

So, sure you can live on white rice as it provides the same amount of energy as brown rice but you certainly won’t thrive on it because you’ll be losing out on all the b-vitamins, iron, magnesium, trace fatty acids and fiber.

Go for brown if you have the option.

Albert and Jeremy, thanks for some great questions and as always keep them coming.

Stay Strong,

Drew

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A question people ask (or avoid asking) is, “How many calories are in Beer?”

It would seem that everyone has their own expertise when it comes to calorie counting however when it comes knowing how many calories are in beer and alcohol, most fail to realize what they are consuming.

This article will explore the amount of calories in beer, demystify the correlation between beer and the belly, as well as point out the nutritional aspects of beer when consumed in moderation.
 
 

Unfortunately A lot of Beer =’s A lot of Beer Calories

 
There are thousands of beer varieties and brands out there (thank you, thank you and thank you) each with a varied calorie content.

What it boils down to is this; the amount of calories in beer depends primarily on the alcohol content.

There are approximately 7 calories per gram of alcohol. The higher the alcohol content- the more calories a beer will have. Generally Light Beer has a lower alcohol percentage and therefore has a lower number of calories.

Because we live in a nation that is obsessed with knowing the calorie content of what we are consuming beer companies paste labels on the sides of light beer bottles and celebrate the reduced calorie content. They also make claims that the light beer in question comes with the same great taste as the regular stuff. We’ll let you be the judge of that.

In contrast you won’t find the caloric value on a regular beer. According to Malt Beverage Labeling Regulations only beer wanting to claim the title “light or lite” have to put their respective calorie content somewhere on the bottle.

Over the last few years we have seen a surge of ultra light beers that now have 50-70 calories however not all light beers contain fewer than 100 calories. On average a 12oz serving of light beer has anywhere from 100 to 130 calories. Therefore if you plan on drinking a dozen light beers in one sitting you are adding over 1000 calories to your daily needs.

A typical 12oz beer contains anywhere from 150-200 calories. Here are the nutrition facts from a can of Budweiser:

The difference between a light beer and a regular beer could be at times as little as 20 calories. Are you really willing to sacrifice taste for a measly 20 calories? I for one am not.

A common myth is darker beer contains more calories than its lighter counterpart. Remember, the number of calories in beer depends on the alcohol content and not the color or texture. The color is determined by the malt and hops used in production.
 

Beer- a healthy treat

 
Contrary to popular belief drinking beer has been associated with many health benefits and a few bonuses. The bonuses to drinking beer are as follows:

• Increased Confidence
• You and/or the opposite sex appear better looking
• You think you are good at Karaoke

And

• Beer is actually FAT FREE. (This can be confusing… more on this topic later)

And now the healthy side effects to moderate beer consumption:

Beer contains some healthy nutrients- Protein, Potassium, Folate, Vitamin B12 and Selenium.

Yes, they are in small amounts but this is still way better than downing a 2 liter of soda/cola which contains nothing healthy and has 240 grams of sugar.

Moderate consumption of beer has been shown to increase cardiovascular health by raising good cholesterol levels. It also acts as a natural blood thinner decreasing the risk of clots.

Furthermore, Beer has high water content and is known as a diuretic which can both be associated with lowering the risk of kidney stones. You’ll understand this if you have ever had to break the seal after consuming a few brews.
 

Consuming beer calories in moderation is the key

 
The Dietary Guidelines recommend that if alcohol is consumed it should be no more than two drinks for men and one drink for women in a 24 hour period.

Drinking two regular beers has approximately the same caloric value as eating a double hamburger or two slices of cheese pizza so choose wisely and stick to moderation when consuming frosty ones.

When spreading the word of our Beer Belly Be Gone (3BG) – Fat Loss System we often hear this reply – “But I don’t drink beer and I still have a belly.”

The message is constant and we firmly believe that men who do not drink beer can still develop a beer belly based on poor eating habits and lack of exercise.

A high calorie diet of processed foods and restaurant-sized portions will lead you down the path of the dreaded beer belly. Extra helpings over the holidays can add up if one does not exercise. If you want to get rid of your beer belly fat follow these simple beer belly exercises that will help shed pounds and inches from your waistline.
 

Beer Calorie wrap up

 
The danger lies in it being easy to consume “liquid” calories and when there is alcohol involved our judgment becomes skewed. This makes it even easier to fall off track and the very reason you need a firm goal to succeed.

Drink to enjoy beer and not just to get drunk. Drink in moderation, savor the taste of beer, eat the way the body was designed to eat, implement some sweet full body workouts into your routine and you’ll never have to worry about the measly 20-calorie difference between a light beer and a good beer.

Cheers,

Jon

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I’m back this week with the final installment of the supplement puzzle. In case you missed either of the first two you can check them out here: The Supplement Puzzle- Part I and Part II where I outlined the importance of protein powder, creatine, omega 3 oils and multi vitamins.

Today I will introduce you to 2 more supplements I have found to be very useful over the years. Let’s get right to it:
 

First up: Green Powders

 
Health thrives in a neutral or slightly basic environment within the body. The problem is the average diet contains a lot of acid forming foods. As a result people carry an excessive acid load or low pH level (for all you chemists) in their bodies and digestive tracts.

The body has plenty of mechanisms in place to buffer this acid load and bring it back to balance but it comes at a cost. Calcium from bones and amino acids from muscles are used to buffer (bring back to normal or neutralize) the acidic environment.

The easiest way to counter balance an acidic environment is to eat high alkaline producing (basic) foods such as fruits and vegetables. This way you provide a buffer from the foods you eat and you do not rob your body of precious elements.

Your mom has likely told you a thousand times before to, “Eat your vegetables!” and it is no secret that green foods (vegetables) are really good for you. Understandably it is not always practical to steam up broccoli or carry around a bag of spinach when you need it. Having greens available in powder form can come in handy and help improve your overall health as they are ranked among the highest alkaline forming foods.

What are they and what do they do?

Green powders that you might come across in various health food stores are basically ground up green vegetables, roots, seaweeds and digestive enzymes that are aimed at helping to control the acid base balance in your body. Eating the high quality proteins we suggest in the 3BG System offers many benefits but at the same time can come with an increased acid load to your system.

Fruits, greens and vegetables, all help to stabilize your acid base balance because of their alkaline (basic) nature and in doing so promote a healthier body environment.

Best sources of alkaline foods in your diet:

Spinach, Broccoli, Cucumber, Garlic, Onions, Green beans, Apple, Avocado, Dried fruits, Lemon, Lime, Berries (except for Blueberries), Cherries, Apricot, Peppers, Mushrooms, Lettuce.

The list could go on and on but those are some of the main alkaline producing foods in a North American Diet.

The take away message here is simple- include alkaline producing foods in your diet to buffer the acidic environment created from eating chicken, beef, fish, legumes, oils and dairy.

Of course when convenience is an issue you can always add a green supplement to your diet. We like Greens+ and Sun Warrior Ormus Supergreens.
 

Next up: Branched-Chain Amino Acids

 
When you eat a complete protein source (beef, chicken, fish, protein powder, dairy, etc…) you get ALL 20 amino acids (fancy word for the building blocks that make up protein). This is a good thing because when your body is synthesizing new tissues, as in growing hair or nails, it is impossible for us to know which specific amino acids it needs to do so. It is therefore smart to supply your body with all 20 of the amino acids for the various reactions that take place. A protein source is considered incomplete if it does not provide all 20 amino acids.

Now, 9 of those 20 amino acids are essential- meaning, we must get them from our diet. And 3 of those essential amino acids are called branched-chain amino acids. These 3 are preferred by your body when building muscle and serve 2 very important purposes:

1. While trying to put on lean body weight (muscle) they help speed up the process.

2. While trying to lose weight they help preserve muscle and ensure your weight loss is all fat.

Depending on your body weight your dose will differ:

100-150 pounds 2-4 grams per serving (pre workout)
150-200 pounds 4-5 grams
200-250 pounds 5-7 grams
250-+ pounds 6-8 grams

The boys at Prograde have a great BCAA supplement.

Branched-chain amino acids have even been used by some as a snack between meals on workout days to ensure lean muscle growth. A mid morning or afternoon snack could include an apple and 4-5 grams of branched chain amino acids. The protein will help stabilize blood sugar levels, prevent energy crash and supply muscles with the right amino acids and building blocks.

Anytime you are trying burn fat and maintain lean muscle mass this can be a very useful component to the formula.

In risk of sounding like a broken record, supplements are in no way, shape or form a substitute for a poor diet. They should be used as an ally to help meet all your daily needs and requirements.

Stay Strong,

Drew

PS. As always, if you have any questions or comments, please feel free to shoot me an email or talk to us over on our Facebook fanpage. We love hearing your feedback, frustrations, successes and stories.

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As promised, I’m back at it this week with Part II of the supplement puzzle. In case you missed it- be sure to check out Part I where I outlined the importance of protein powder and creatine and if you’re interested in green powders and branched chain amino acids click here for Part III of the supplement puzzle.
 

First up: Omega 3 Oils

 
What are they?

Omega 3 oils are essential unsaturated fatty acids that cannot be created within your body. They are extremely vital for normal metabolism, brain function and numerous other processes. Since you cannot produce these oils in house you have to acquire them through proper nutrition and/or supplementation.

I’ve talked to several coaches and nutritionists over the years that even go as far as saying, “If you could only take one supplement for the rest of your life, make it an omega 3 supplement”.

Yes, they are that important.

What do they do?

The health benefits of Omega 3s are vast. A high quality dose of Omega 3 oils has been shown to:

1. improve heart function
2. increase concentration, learning and memory
3. improve joint health by fighting inflammation
4. improve blood lipid profiles
5. improve immune function

When most people think of omega 3 oils they automatically think of “fish oil”. Fish oil is only one of the available sources of omega 3 oils. Due to contamination of our water systems and increased mercury load found in fish these days, there has been research pointing towards krill oil as being one of the best and cleanest forms of Omega 3 supplementation on the market.

Best sources of omega 3 oils from the foods we eat:

1. Flaxseeds (1 Tbsp of oil has 7g of omega 3s)
2. Salmon (3oz serving gives you 2-3 grams of omega 3s)
3. Walnuts (1/4 cup or handful is 2-3 grams of omega 3s)
4. Halibut (3oz gives you 1-1.5 grams of omega 3s)
5. Sardines (2oz gives you 1-1.5 grams of omega 3s)

How much do I need each day?

100-150 pounds: 6 grams
150-200: 8 grams
200-250: 10 grams
250+: 12 grams

Reading this and doing a little calculation in your head, you are probably thinking it might be hard to hit the recommended amounts by eating food alone. And unless you are eating fish and walnuts several times per day- you’re right. This is where a high quality Omega 3 supplement can come in handy.

I cannot stress enough the importance of quality over quantity when choosing an Omega 3 supplement. When selecting an Omega 3 make sure you read the label and buy one that has a high DHA and EPA content. Some of the cheaper bottles give the impression that you are getting more for your money but end up being a much less potent version. You then end up having to take more and more capsules to hit your daily target limit.

An omega 3 oil I like is Prograde EFA Icon
 

Next up: Multivitamins

 
I had a funny but recurring question about multivitamins the other day. My buddy asked if he really needed to keep taking a multivitamin. He then went on to tell me that he didn’t feel any different from it and all he noticed was the increased color of his, “Worlds most expensive pee”.

The reason I thought this was funny and I’m sure most can relate is because all of us at one point in our lives have experienced the neon pee effect you get when taking a multivitamin. It would seem as though your hard earned money is going directly down the drain (pardon the pun).

And thus full circle back to my buddy’s question- “Do we really need a multivitamin and if so what is the best kind?”

What are they?

Multivitamins are a mish-mash of vitamins and minerals that are essential for metabolism and proper body function. You normally obtain these vitamins and minerals from the foods you eat because much like essential oils, your body does not produce enough of them for proper functioning.

In a perfect world everyone would eat the way the body was designed to eat (as outlined in the 3BG System) and get their vitamins and minerals from food. However with busy schedules and poor food choices people are turning towards multivitamins for basic nutrition coverage. It is my recommendation people clean up their diets and focus on proper nutrition before popping a multivitamin. The right multivitamin should be a compliment to a well balanced diet and not a replacement.

What do multivitamins do?

Vitamins and minerals aid in various functions of the body; such as the formation of new cells and keeping your immune system and metabolism strong.

In many circumstances in this world; too much of a good thing can be bad. Therefore it is important not to ingest too many vitamins and minerals. Your urine changes color because B and C vitamins are water soluble and any extra you take in is then eliminated and excreted down the drain. However, vitamins like A, D and E are fat soluble and can be much harder to eliminate from your system leading to the potential build up of toxic levels if you are not careful.

How much to take?

Only ever take the recommended dose as indicated on the side of the bottle. Prograde nutrition carries an excellent Multi for men.

Hopefully today I’ve helped to clarify a few more things with regards to proper supplementation. Remember, when it comes to omega 3′s, multivitamins and supplements in general always go for quality over quantity and do not use them as a substitution for a healthy eating plan. They are to be used in addition to and not in substitute for.

Keep an eye out next week where I’ll bring you the third installment of the supplement puzzle. I’ll look into Green powders and Branch Chained Amino acids

Stay Strong,

Drew

Click Here and Start Earning Your Beer

How did I ever let myself get a beer belly? This is a question I have asked over the past few months. Before starting with the 3BG System I never made time for myself. That’s the real answer. With all the things going on in my life I never found time for me. Seems a bit crazy when I think about it now but I devoted a lot of time to my Beer Belly instead.

How much time did I need out of my day to take care of myself? Let me think… thirty minutes. Twenty-four hours in a day and all I had to do was find thirty minutes for me. You might be wondering what did these thirty minutes encompass? Well, here you go… I did fourteen, yes, only fourteen minutes of cardio. What about the other sixteen minutes? Well that was used to make sure I had food to eat throughout the day.

Yeah it’s pretty tough to stay fit these days (hopefully you got the hint of sarcasm). It’s actually not hard at all. In fact it’s easier than being lazy because now I have the energy to get things done. You might be sitting there, reading this and saying, “What a bunch of BS.” And if you have any doubt I encourage you to check out my before and after photos or my testimonial video. Those are 100% real and while we’re being honest- my cardio actually started out at only ten minutes, not fourteen. Don’t worry, if you want to see what the extra four minutes of cardio is doing for me- stay tuned. I’ll be sending BeerBellyBeGone.com a few updated photos shortly.

I like to think I’m a pretty busy guy and I know we all think the same way. I’m not going to sit here and tell you how to make time for yourself. You already know where the majority of your time is being spent and if you don’t I encourage you to think again (if you want some tips on finding time and staying active, check out Sean’s post Never Miss a Monday).
 

No More Beer Belly = More Time For Me

 
How I found time for me was quite simple. I made myself a priority instead of my beer gut. I made sure I had a pair of shorts and running shoes in my car so on the way home from work I could stop at the park or the gym and get in a quick workout. If by chance I forgot to do that, I had a skipping rope hanging on my bedroom door and dumbbells in the living room just so I wouldn’t forget about me. I didn’t sit on the couch until I had done what I needed to do.

The best part about it is, and I can say without a doubt- it gets easier as you go. After about two weeks I was hooked and actually looked forward to my workouts. Where you might lose some time is looking in the mirror each morning; well maybe not, but it sure feels good to see the progress staring back at you. An easy way to stay motivated when you start any routine is to take a few “before” pictures of yourself because for me, seeing a picture of my old friend “ the beer belly” is plenty motivation to continue living an enhanced lifestyle program like the 3BG System.
 

No more Beer Belly = Better Cook

 
That covers the working out part but how the heck did I manage to have all my meals ready in just sixteen minutes? Well you got me… It didn’t take me sixteen minutes to make all of my meals today; it took almost no time at all. I do what cooks refer to as prep or for us regular folk- I prepare my meals before hand. It’s simple. I come home with my groceries and divide up snacks into bags and containers. If I am going to cook chicken breasts I cook a few extra all at once, I cut up some vegetables and bam lunch is ready for tomorrow. Hey, it’s no slap chop; it’s just plain old planning ahead. I do however own a magic bullet that I have been known to use now and again… Soup, chili or anything else that can be divided up and frozen is a great trick too.

I spend slightly more time in the kitchen than I might spend waiting in line at a drive through but the rewards are well worth it. Don’t get sucked into commercial convenience. Create your own convenience and be way healthier because of it. This is something you will learn very quickly with the guys at 3BG. They work hard but most importantly they work SMART. Don’t let the big clowns of the world tell you what to eat. Take time for yourself whenever you have it and use it. At the very least, being smart enough to prep your meals at home will save you money in the long run, not to mention- save you from a beer belly as well.
 

No more Beer Belly = Better Beer

 
Now for the fun part… I drink a wider variety of beer than I ever have. I enjoy beer more now than ever before. The first thing to go when I wanted to “diet” was beer and I always missed it. I have learned to appreciate my favorite beverage more than ever and rather than buying the cheap stuff, I find myself searching for more unique beers with rich flavors. Whenever I am in a small town I seek out local breweries and craft beers. What does that have to do with being healthy? It’s simple- I deserve a good beer and I can afford a good beer because I’m not spending my money at the drive through. Think about it… a “cheap” meal these days costs about 10 bucks. Skip the drive through for a few days and you can enjoy a six-pack of a full-bodied beer. More beer and less beer belly is the life for me.

It’s so easy for me to say this today because I took the steps needed to get me here. I remember trying to get fit in the past and most of the time I would do something drastic like try to run up the Grouse Grind or spend an hour and a half at the gym. The next day I would try to get up and my body would be so sore it was a struggle to get the Fruit Loops out of the cupboard, say to myself, “Not doing that again.” And I wouldn’t.

The biggest thing that jumped out at me after joining Team 3BG is that moderation is the key to success. There are no quick fixes. Just consistency and having the ability to care about what you love. Most importantly, having the ability to care about you. I now know why I had a beer belly and with the knowledge I have gained with Team 3BG I can safely say good-bye beer belly, I know I won’t be seeing you again anytime soon.

In good health,

David Balback

Click Here and Start Earning Your Beer