You can also look at your BMR as being the number of energy calories that are used by your body if you were to stay in bed sleeping all day. The basal metabolic rate may be responsible for burning close to 70% of the total calories used, but this can vary a bit due to a variety of factors.

The body burns calories constantly whether you are moving or not. Calories are burned as normal bodily functions take place such as blood pumping through the body, maintaining the body temperature, and breathing. The body burns even more calories than these because of BMR.

The Main Factors That Affect BMR

When we are young, our BMR is rather high, but as we start to age, the body’s BMR will begin to steadily decrease. When we grow older the body has less lean muscle mass, result in a slower basal metabolic rate. If the body has a lot of fatty tissue the BMR will be slower, but if there is a lot of lean tissue the BMR will be higher. Unfortunately, a person is not able to increase their BMR by doing regular exercise. Additionally, height is a factor. A person that is tall and thin will have a higher basal metabolic rate than a person that is shorter and fatter. Women who are pregnant will have an increased BMR.

Short Term Factors That Affect BMR

There are a few factors that can increase a persons basal metabolic rate. Things like increased levels of stress hormones, illness that is accompanied by fever, or a change in the environmental temperature. A lower BMR can also be the result of malnutrition, starvation, or fasting. A lower BMR can be the result of following nothing other than a diet plan. If you just diet by reducing the number of calories you consume you will not be as successful as if you were to diet and increase your exercise. You can offset the negative effects of dieting to the BMR by increasing the amount of exercise you do.

Thyroxin Controls the Body’s BMR

There is a small gland located just under the Adam’s apple in the neck that is called the thyroid. The thyroid gland produces a hormone called Thyroxin. Thyroxin is the key BMR regulator and controls the metabolism in the body.

When a persons thyroid is not working as it should they are usually diagnosed with a thyroid disorder. A thyroid disorder can affect your cholesterol level, heart rate, memory, menstrual cycle, skin health, muscle strength, energy level, and body weight.

If there is excessive thyroxin circulating through the body the BMR can double. This condition is known as thyrotoxicosis. If there is not enough thyroxin produced, the BMR can decrease by 30 to 40 percent of normal. This condition is known as myxoedema.

This article is by Phil Sims. Phil is an expert personal trainer with almost 10 years experience. He offers home and gym based Personal Training in Leamington Spa, Warwick, Kenilworth, Stratford & Coventry.

Notice: This is a guest posted created by Phil Sims for FitnessUncovered. The entry above is the sole expression of the author.

Ingredients and nutritional values

Multipower Whey Iso Complex

The benefits of Whey Protein Iso complex are said to be (taken from the Multipower web site):
• “Whey protein has the highest biological value of all comparable protein sources”
• “Glutamine is present to regulate protein synthesis and support the immune system”

Whey Protein Iso Complex is a quality whey protein product which is primarily composed of whey protein isolate (82% according to the Multipower web site). The product is also low in carbohydrates and fat as you would expect with an isolate whey supplement. This means the product is ideally suited to both those looking to increase muscle mass as well as trainees looking to lose weight and become more conditioned.

For maximum benefit whey protein is best consumed directly after a workout. Whey can also be consumed first thing in the morning with great effect; as in both situations we require rapid absorption.

Taste and texture

I have sampled the Strawberry Cream flavour; I mixed 30g (the sample sachet) with 200ml of water. The shake was smooth and very pleasant to drink. There was no unpleasant after taste you sometimes associate with protein shakes, and I would have no problem recommending this product.

You can find Multipower Whey protein Iso Complex here.

Ingredients and nutritional values

Multipower Super Amino Liquid

The benefits of the Super Amino Liquid are said to be (taken from the Multipower web site):
• “Boosts the amino acid pool in the body”
• “Promotes muscle regeneration after training”
• “5g protein per shot”
• “Amino acid concentrate with 3000mg l-arginine 2175mg l-ornithine and 300mg l-lysine”

Super Amino Liquid comes in small tubes, each containing one serving of the liquid which supplies 5g of protein. These tubes are handy for taking to the gym; which is handy as such a product would be most effective directly after a workout.

However, if I were advising a gym goer on their dietary and supplement intake, I would struggle to find a reason to include this supplement if I were being totally honest. If you had the cash available then we may be able to explore these more exotic supplement choices; yet I believe the vast majority of gym goers would find 40g of a quality whey based product (mixed in water) just as effective post workout, and likely cheaper.

Taste of Super Amino Liquid

There is not a great amount of liquid to intake; it is a small “shot” of liquid. The liquid tastes okay; not particularly tasty, nor unpleasant.

You can find Multipower Super Amino Liquid here.

Disrupting your sleep/wake cycle will stress your body and increase your chances of gaining weight and putting a stop to your weigh loss because of hormone imbalances.

It is fair to say that generally as a race we sleep when its dark and wake when its light. This is the same for nearly all-living creatures. However we live in an age of 24 hour working and playing 365 days of the year. All this aside we are still tuned into a natural rhythm of natural light and darkness.

You’re probably thinking, why do we not just fall asleep when it becomes dark, if we are set to the light/dark cycle? Light stimulates our senses whether it comes from natural or artificial light. The hormone cortisol is released in response to many things, light being one of them. Cortisol is known as the stress hormone and is released and is released when the body is under any kind of stress and light is a form of stress. You see your body receives light as a signal that it is time to move, work, or whatever maybe needed.

When the sun rises cortisol levels rise, peaking between 6 and 9am. They then drop a little but continue to stay elevated through to midday when we are active. As the day draws to a close cortisol levels drop allowing for the release of melatonin, allowing for the increase in repair hormones.

Disrupting the sleep/wake cycle, will stunt your goal of increasing your fitness or weight loss especially weight loss. If you go to bed after midnight, you have already missed out on two hours of repair time. If you have persistently gone to bed after 11 or midnight, you will find it difficult to train your body to fall asleep at 10.30. However you will eventually recondition the body to release the sleep hormones earlier and follow the natural sleep/wake cycles.

Here are some ways to optimize your sleep/wake cycle

Try and get to sleep before 10.30.

Keep the lights of for about 2 hours before bed, so if you sit up until then watching TV turn all the house lights of to minimize the amount of light stimulation before bed.

Avoid drinking coffee in the evening, or other stimulants that contain caffeine.

Do not eat late at night. If you do and you go to bed to sleep your digestive system will still be working on your late night snack which will mean a disturbed nights sleep to your body.

Water, water and more water. If your body becomes dehydrated it becomes stressed and as we have already mentioned stress hormones are released, which again disturbs our ability to get good sleep.

Exercise regularly, this can help you get a good nights sleep Just be sure to be aware of the time you train, if you train in the evening intensely for more that 30 minutes it can increase cortisol and again disturb you sleep/wake cycle.

If you need more help or advice on weight loss, and how to get the body you want contact www.exercisenutritioncoach.co.uk

Notice: This is a guest posted created by www.exercisenutritioncoach.co.uk for FitnessUncovered. The entry above is the sole expression of the author.

Ingredients and nutritional values

Multipower Red Kick

Red Kick, part of Multipower’s “Muscle” range, is designed to increase energy and focus during training.

The benefits of Red Kick are said to be (taken from the Multipower web site):
• “Caffeine activates the central nervous system, stimulates the release of stress hormones like adrenaline, and free fatty acids and thereby increases fat oxidation and slows down the breakdown of muscle glycogen”
• “The Guarana and caffeine combination offers a reviving drink with the instant effects of caffeine and the slower more sustained action of Guarana”

As like most other energy drinks; Red Kick contains caffeine which is a central nervous system stimulant. The desired effects of caffeine include; increase alertness, decrease drowsiness and overall heightened energy. Red Kick contains 660mg of Guarana which is high in caffeine.

People react differently to caffeine, so it is difficult to say how an energy drink such as Red Kick would improve one’s training. Those you regularly drink high levels of caffeine during the day (tea, coffee, other energy drinks) may also find they require a higher level of caffeine to bring about an increase state of energy.

Taste of Red Kick

There are two options when buying Red Kick – carbonated or still. Unfortunately I was sent the carbonated, which is not ideal seen as I never really drink fizzy drinks. If you do like carbonated drinks I am almost certain you would find Red Kick palatable, as it tastes just like fizzy pop, although slightly bitter.

You can find Red Kick here

When calories are heavily restricted, the level of the hormone Leptin, drops drastically. Leptin is an important hormone or protein in the body that is produced by human fat cells. Leptin communicates directly with the brain and tells the brain how much fat is stored in the body and controls your appetite, energy levels, hormone balance and your metabolism.

When calories are heavily restricted, leptin levels drop, sending a signal to your brain that you are not eating enough food. Once this happens, all the things mentioned previously (decreased metabolism, stalled fat loss, increased appetite, etc) occur as a chain reaction.

This is when, fat loss becomes a real battle, and is the reason why a lot of people fail when it comes to losing weight and keeping it off. Creating a moderate caloric deficit through both diet and exercise is the best way to succeed with your fat loss goals. You only need to reduce calories enough to have you losing fat at a consistent, steady rate, but do not cut calories so low as to trigger your body’s starvation protection mechanism.

There are millions of lose weight quick programs, weight loss products, but if I can give you one very simple no cost tip it would be, never ever, skip meals especially breakfast. I am not going to go on about this, but this is the most important meal of the day. Remember you probably had your last meal the previous evening and have quite possibly not eaten in 16 or more hours, so your body is craving food, give it what it wants.

If you need more help or advice on weight loss, and how to get the body you want contact www.exercisenutritioncoach.co.uk

Notice: This is a guest posted created by www.exercisenutritioncoach.co.uk for FitnessUncovered. The entry above is the sole expression of the author.

Ingredients and nutritional values

Multipower Amino Drink

The Amino Drink is part of the Multipower’s Muscle range; a still bottled drink which is high in protein and low in carbohydrates and calories.

The benefits of the Amino Drink are said to be (taken from the Multipower web site):
• “Rich in amino acids which are essential for energy production, muscle building and repair”
• “Helps improve the recovery phase pre and post training”
• “Perfect drink for those training on a low carb diet and wanting to lose body fat”

The Amino Drink is also gluten, nut, sugar and wheat free according to the Multipower web site, as well as being suitable for vegetarians.

Each serving contains 30g of whey protein in an easy to consume drink, with zero carbohydrates and low caloric content. Such a drink would be ideal pre, during or post workout as a source of quick protein. The low calorie and carbohydrate content means the drink is suitable for those on a calorie restricted diet, although most trainers would likely wish to consume some form of carbohydrates post training.

Taste of Amino Drink

I tried the orange flavour, and it was very pleasant. I believe if you gave the drink to someone to taste without mentioning what the drink is; they would think it was orange squash gauging from the taste. It would be difficult for Multipower to improve on the taste of the Amino Drink, in my opinion.

I would consider using the Amino Drink as part of my overall dietary plan, probably as a drink to sip on before and during a workout. We must however consider the cost of such an approach; if it were too expensive we could achieve the same nutritional benefits from mixing 30-40g of whey protein into your workout drink.

You can find the Amino Drink here

What I wish to discuss here is the select list of supplements that everyone engaged in hard training can benefit from, that deliver reliable and measurable improvements in performance and/or body composition, have a wealth of research to support their use and are not excessively expensive.

First up is glutamine. Dubbed ‘the ultimate amino acid’, Glutamine is an amino acid that has been proven to speed up recovery from surgery/trauma, shut down catabolism post-workout, enhance neural function and heal the intestinal lining. Taking 10g a day just before bed will provide a very positive boost for many; it can also be used peri- and post- workout. Some of my clients have also used glutamine during endurance work to preserve muscle. In any case, glutamine is an excellent addition to any supplement schedule because of it’s wide range of positive effects.

Branched Chain Amino Acids (BCAAs) perform a special role during training. As glucose availabilty in the muscle cells drop, Leucine, Valine and Isoleucine are sacrificied in a process called gluceoneogenesis. Although this allows a high workload to be maintained for longer, this results in breakdown of skeletal protein. The use of BCAAs before (and again during) workout provides more of then amino acids, inhibiting their removal from the skeletal protein stores and results in the same level of anabolic stimuli from training, but without the catabolism that preceeds it; 10g and 10g appears to be an effective dose. Some bodybuilders have been known to use BCAAs during the middle of the night, setting an alarm in order to down 10g of BCAAs before settling down to sleep. Although extreme, this does illustrate the trust many athletes put in these amino acids to maintain muscle mass in catabolic situations.

Both amino acid supplements provide a strong base of support to make training more effective. Long-term trainees that have previously not used either are likely to notice an increased response to their gym routines and plateaus – whether in bodyweight or weight lifted – can be overcome without any other changes. However, perhaps the most effective supplement for smashing plateaus is creatine.

Creatine grabbed the attention of the public in 1992, following the success of creatine-supplemented athletes like Colin Jackson, Sally Gunnell and Linford Christie at the Barcelona Olympics. The tri-peptide compound, formulated by scientists at the University of Nottingham, increases the stores of creatine phosphate in muscle cells, a limiting factor in explosive movement. What this translates to is 1-2 extra reps on every set you perform; increased overload and increased response from the body follow in a dose-responsive curve. Creatine’s hydrophilic nature means that cellular hydration is also increased (it is proposed this helps to increase muscle synthesis – at the very least, this effect gives muscles a fuller look). It may not the be-all and end-all by any means but, more than any other supplement available, creatine allows you to train harder and lift bigger.

There are many other supplements that have a positive effect. However, nothing will ever compete with the effect of providing your body with the raw materials it wants to go about building muscle. Instead of searching for the ‘next big thing’, it may pay to remember to first big things, eg. nourishing your body with sufficient micronutrients, protein and omega 3s then using a select few supplements that work. A simpler, healthier regime that delivers better results awaits.

Marek Doyle is a London nutritionist, personal trainer and the pioneer of the Combined Allergy Test. In 2008, he was recognised as one of the UK’s top trainers and counts world champion athletes, cover models and TV personalities amongst his clientele. His website is www.blueprintfitness.co.uk.

Notice: This is a guest posted created by www.blueprintfitness.co.uk for FitnessUncovered. The entry above is the sole expression of the author.

Ingredients and nutritional values

The following ingredients for the Crunch bar were taken from the Multipower web site; 27% Milk Chocolate Coating, Glucose Syrup, Rice-Wheat Extrudate, Fructose Syrup, Milk Protein, 5% Hazelnut Paste, Sugar, Sweetened Condensed Milk, Protein Enriched Whey Powder, Collagen Protein Hydrolysate, Vegetable Fat, Dextrose, 0.6% Chopped Hazelnuts, Low-Fat Cocoa Powder, Salt, Flavouring, Caramel, Emulsifier: Soya Lecithins, Colour: Riboflavin. Contains lactose and may contain traces of peanuts and egg

The Crunch bar is part of Multipower’s active range, and is meant to be a low calorie, light breakfast bar which contains a moderate level of carbohydrates.

The benefits of the Crunch bar are said to be (taken from the Multipower web site):
• “Only 151kcal per bar ”
• “20g of energy-giving carbohydrates per bar ”
• “Lower-fat alternative to traditional confectionery bars”
• “Mixed carbohydrates for prolonged energy release”
• “Quality protein to help support the working muscle tissues”

The Multipower web site also instructs to “…take before or after exercise”.

Without knowing the quantities of the ingredients used, it is difficult to see how such a bar would offer “prolonged energy release”. The amount of whey protein used is also a mystery.

I would not personally rely on this bar for a pre or post workout solution, as it seems to be lacking in sufficient protein or carbohydrates. Instead, the bar could be used as a low calorie snack to overcome cravings.

Taste and texture of the Crunch bar

The taste and texture of the Crunch bar were excellent. The bar has a soft chocolate coating, with crispy light centre. It is hard to fault the bar in terms of taste and texture, yet as mentioned, there are clearly more favourable solutions to pre and post workout nutrition, so the bar serve best as a snacking bar when you crave chocolate.

You can find the Multipower Crunch bar here

Think a lack of results comes from not taking a Nitric Oxide supplement? Wrong. Think you’re being held back because your body is missing a Tribulus Terrestris product? Think again. Whilst both of these supplements have benefits (even if they can be a little over-touted), you simply can’t expect to get anywhere if you are training with multiple vitamin deficiencies or your diet does not contain sufficient protein.

Step forward, a good quality multivitamin. I have previously written on the factors in choosing a good quality multi, but suffice to say it should contain a decent potency of B vitamins; more than token levels of the trace minerals, such as selenium and chromium; plenty of co-factors and nutrients beyond simply the RDA list; a herbal/plant base to complement the vitamin and mineral content and, ideally, a little bit of cellular support in the form of Co-Q10, ALA, NAC, etc. Stick to the good companies that know what they’re doing and you won’t go far wrong.

Most of the population, and all athletes and bodybuildings, will need more mineral support than can be added into the small space a typical multinutrient tablet offers. To this end, the most common deficiencies in my clients are zinc, magnesium and iodine. 50mg chelated zinc, 400mg chelated magnesium (both taken on an empty stomach before bed) and two drops Lugol’s solution seem to do an admirable job.

Next step is making sure you are taking in adequate omega 3s. It’s not that you can’t burn fat without adequate omega 3 intake, it’s just you have to work a lot harder for it. Omega 3s also increase cellular sensitivity to a variety of hormones, including those reponsible for muscular growth and those that regulate appetite. Crucially, omega 3s are necessary to control inflammation in the body; they are called essential oils for a reason. The standard choices here are fish oils and flaxseed oil. Flaxseed oil contains alpha-linolenic acid, which the body must convert into the active omega 3 acids EPA and DHA, whereas fish oil provides these active compounds pre-formed. However, I still prefer to use flaxseed oil in most cases for the purity and the useful phytonutrient content unless there is concerns that the client will not convert it properly to EPA and DHA (eg. over 40s, hypercholesterolemia, chronic diseases).

To build muscle, individuals require 3g protein/day for every kilogram of lean mass they have. In an 85kg male with a lean mass of 70kg, this means 210g per day. Therefore, if you don’t want to take a chicken carcass around with you, you are looking at a protein supplement. Although these come in whey, casein, egg white, rice, soy, pea, hemp and other forms, whey the best form for bioavailablity and absorption. Only allergies to whey, which are rare (casein allergies are most common), would see me recommend a different source. When choosing a whey supplement, it pays to avoid the lower quality catering-grade whey; the companies will not exactly advertise this fact but, needless to say, the brands you recognise will avoid this. Look for micro-filtered (not the denatured ion-exchanged) whey, ideally one that has been pre-hydrolyzed to support digestion. If you are going to be consuming this product regularly, it would be a wise move to avoid those with artificial sweeteners in – loading your body with toxic chemicals was not a good idea before, and it’s not a good idea now.

Whey protein absorbs quickly, so would be best taken with fat or fibre to slow down it’s release into the bloodstream. Remember, you don’t materially get anything more in your whey protein than you would other good quality sources of protein, but the quick absoprtion means it’s a gem post-workout, and a good serving (50g, away from other foods, except maybe maltodextrin) within a few minutes of finishing is essential to maximise gains.

Once you provide your body with the micronutrients, the omega 3s and the protein that it expects, it will now respond the way you expect in regards to training, diet or supplements. Consider it ’supplement-ready’. After all, there is a difference in adding extra support to a well-tuned metabolism and throwing supplements down the neck of a sluggish, bloated salad-dodger. Only one of these approaches gets results.

Marek Doyle is a London nutritionist, personal trainer and the pioneer of the Combined Allergy Test. In 2008, he was recognised as one of the UK’s top trainers and counts world champion athletes, cover models and TV personalities amongst his clientele. His website is www.blueprintfitness.co.uk.

Notice: This is a guest posted created by www.blueprintfitness.co.uk for FitnessUncovered. The entry above is the sole expression of the author.