Here’s an article by Tom Venuto, NSCA-CPT, CSCS, author of the best-selling fat loss program “Burn the Fat Feed the Muscle”
www.BurnTheFat.com

What the latest research says about omega-3 fatty acids and weight loss

Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil supplements. Well, it looks like you might be able to add fat loss alongside the other benefits like heart, blood (cholesterol/triglycerides), brain, skin and joint health (and the rest of the list, which is too long to print here).

The biologically active ingredients that seem to make fatty fish so beneficial are are the long chain omega-3 (n-3) fatty acids, EPA and DHA. At least a half a dozen human studies and more than two dozen animal studies have been completed in the last 10 years which suggest that these omega-3 fatty acids found in fish may help you lose more fat. However, the fat loss benefit is not as much as some people want you to believe…

Fish Oil Studies

The results of two new studies on fish oil and fat loss were just released earlier this year. In one study published by the International Journal of Obesity, researchers from Reykjavik Iceland tested the effects of fish or fish oil consumption equivalent to 1.5 grams of combined EPA/DHA on body weight and body composition as part of a calorie restricted diet. (1)

The subjects were 324 young overweight men and women who followed one of four experimental protocols for 8 weeks:

(1) sunflower oil capsules (control)
(2) lean fish
(3) fatty fish (salmon)
(4) fish oil capsules

The researchers reported the following results:

“In young, overweight men, the inclusion of either lean or fatty fish, or fish oil as part of a hypoenergetic diet resulted in 1 kilogram more weight loss after 4 weeks than a similar diet without seafood or supplement of marine origin. The addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

It should be noted that the study was supported by the Seafood Plus organization and there were some limitations in the design that could have influenced the subject’s compliance.

The second study, conducted at the University of South Australia and published in the American Journal of Clinical Nutrition (2) investigated the effect of combining fish oil supplements with regular aerobic exercise.

In a 12-week, placebo-controlled study, the subjects were divided into four groups:

(1) sunflower oil
(2) sunflower oil plus exercise
(3) fish oil
(4) fish oil plus exercise.

The fish oil groups were given 6 grams of high DHA fish oil per day, which contained a total of 1.9 grams of long chain omega-3 fatty acids. The exercising groups performed aerobic exercise three days per week for 45 minutes.

As you might expect, the fish oil plus exercise group came out with the best results:

* minus 1.2% body fat (compared to no decrease in the other groups)
* minus 2 kilograms/4.4 lbs (compared to no decrease in the non exercise group).

Unfortunately, there was a limitation in this study as well: The food intake of the subjects was self reported, which is known to be notoriously inaccurate.

There have been several other human studies on fish oil and fat loss in the last ten years or so and the majority of the findings have been positive. The research is compelling and there have been numerous, and very plausible mechanisms of action proposed.

However, more and more often, I am hearing people in the health, fitness and nutrition industries making some pretty bold and I daresay, premature and outrageous claims about what fish oil can do for fat loss; claims which are not supported by the research.

The studies on fish oil and fat loss are encouraging, but the vast majority of research has been on animals (rats, mice and hamsters) and there have been limitations in nearly all the human studies so far, including:

Small sample sizes, short study durations, statistically insignificant results, lack of randomization, no control groups, imprecise body composition testing, measurement errors, self-reporting of food intake, low compliance control and fish industry or supplement industry-sponsored bias.

Even if you take the results of the existing research at face value, the fat loss really isn’t all that impressive – an extra pound here, an extra kilo there.

Many of the research results barely reach statistical significance, and you even have to wonder if these small improvements in fat loss are simply correcting omega-3 deficiency or fixing omega-3 and omega-6 imbalance… therefore, will they continue over a longer time period or is this a one time improvement?

One of the earlier studies showed the same kind of measurable but modest results: The fish oil group that took 1.8 grams of combined EPA/DHA daily lost 2 pounds and the non fish oil group lost only 0.7 pounds after 3 weeks (3).

Of course, you’ll probably take all the fat loss help that you can get, and since there are already enough good reasons to eat fatty fish for cardiovascular disease prevention and other health benefits, it’s really a no brainer to eat fish such as salmon, trout, mackerel or sardines at least twice a week. (By the way, with the exception of King Mackerel, these are species which have not been reported as having problems with mercury contamination).

Alternately, you can use a fish oil supplement to get the equivalent in omega-3 fatty acids as found in the fish. Non fish eaters or vegetarians can use flaxseed oil, a plant-based source of Alpha Linolenic Acid (ALA) which converts in the body to EPA and DHA (the efficiency and amount of conversion has been a subject of controversy, however).

Based on the three studies cited above, it looks like 1.5 to 2.0 grams per day of combined DHA/EPA is the right dose when fat loss is the goal (although some suggest you should consider body weight when choosing the dosage, i.e., 1 gram total fish oil for each 20 lbs body weight, so a big guy might go with as much as 3.0 grams)

Most fish oil capsules come in 1,000 mg size at a 30% concentration, so if you took five 1000mg capsules a day, that would give you 1.5 grams of EPA/DHA; about the same as you’d get in 3 ounces (85 g) of salmon.

Note: other studies on fish oil and fat loss tested 3.0 to 4.0 g/day of EPA/DHA, but the American Heart Association has warned against taking more than 3 g EPA/DHA per day without a physicians supervision, as there may be potential contraindications and side effects such as increased bleeding time. Based on the research, more fish oil will NOT burn more fat, so be wary of the “mega dose gurus.”

Another tip: Don’t fall for the “premium price” necessarily means better quality party line. Quality and purity are important, but you can get molecularly-distilled, mercury, PCB, Dioxin, Organochlorine-free, 3rd party tested-to-meet-label-claims fish oil for less than ten bucks per bottle of 400 (one gram) capsules… yet I have seen “fish oil gurus” selling the exact same thing for $50 to $60 claiming that everyone else’s products are “contaminated” and “inferior” in quality. If that’s true, then I’d like to see those products submitted to consumer lab for voluntary 3rd party independent analysis and head to head comparison on purity AND cost effectiveness. If they come out superior and cost effective, I will gladly publicize the results myself.

The bottom line is it looks like fish oil may be a legitimate help to your fat loss efforts, especially when combined with exercise, as there may be an important synergy there. However, the idea that fish oil is some kind of miracle fat burner is just not true.

Like Mulder on the X-files, “I want to believe”… but we need much, much more research before we can say for certain exactly how much body composition improvement you can really expect from eating fatty fish or taking fish oil supplements.

References:

(1) Hill AM. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 86(5): 1267-1274. 2007

(2) Thorsdottir I et al. Randomized trial of weight loss diets for young adults varying in fish and fish oil content. Int J Obesity. May 2007. pp 1-7

(3) Couet C. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes. 21: 637-643. 1997

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat Feed the Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Whey protein supplements will build muscle, given your diet and training are spot on to induce muscle gains and hypertrophy. Many health foods, vitamins, minerals and herbs claim to have the ‘power’ to see you get there quicker, but most are nothing more than cash sucking gimmicks. Protein, however, is a macronutrient that is vital and essential to good health as well as muscle building.

That’s because protein is one of the building blocks of life.  Complete proteins contains all the essential amino acids.  Whey protein supplements are derived from natural whey.  Whey source is a by product of cheese making and has a very high biological value on the protein index.  There are two types of whey protein; whey protein concentrate and whey protein isolate.  Isolate contains about 90-90% of pure protein while  concentrate has around 80-85% pure protein.  The biological value of both types of whey protein supplements is even higher than eggs and chicken.  It is the best natural muscle building supplement on the market today.

Whey protein supplements are also an excellent choice for those aiming to lose fat. That’s because maintaining or building muscle helps to increase a persons metabolism, which leaves them less prone to storing body fat. And what better way to build muscle than by giving them their favorite source of protein?

You can make effective pre/post workout meals and drinks Whey protein supplements.  Throw in some milk (another good source of protein, casein protein) with some fruits and/or yogurt blended with 2 servings (40-50 grams) of whey protein supplement and you have yourself a muscle building or fat loss recovery shake to go.

Popular whey protein supplement brands include BioTest, CytoSport, Muscle Milk, HSN, and Optimum Nutrition.  The prices range from $20 for less than 5 pounds to over $100 for a 10 pound bucket that will last you for weeks on end.

As an example of how you can make your own protein shake, here’s what I put into my daily protein shakes,

• 1 cup of milk, approximately 150 calories, 8 grams of protein

• a handful of red cherries, 20 calories

• 1 cup of flavorless yogurt, 120 calories, 7 grams of protein

• 2 servings of Optimum Nutrition Whey, 44 grams of protein, 176 calories

• 1 full banana, 80 calories

I mix it all into a blend shaker and shake till thoroughly mixed.  This shake contains a total of about 470 calories with 60 grams of protein.  A solid muscle building protein shake or meal after an intense workout.  You can come up with your own recipe and put whatever you want.  Protein shakes build muscle.

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Many supplement companies seem to make many outrageous claims to their products promising the world.  But there’s one supplement that you can go wrong with for muscle growth; protein supplements.  Protein is a natural source of macronutrient that basically is necessary for proper body function and health.  And protein supplements are definitely a must if you’re into heavy strength training and weight lifting.

Following a workout, your body needs to repair itself.  To repair the microtrauma of muscle fibers caused by heavy weight lifting or any conditioning activity (cardiovascular activities like running, sprinting, or recreational sports), it needs fuel.

Protein is that fuel for growth and improving fitness.  The body doesn’t operate well on an empty stomach after an intense activity workout session.  You will sometimes feel light headed and/or weak after a workout so it only makes common sense to eat something and provide the fuel (protein) to your body.  Improving fitness demands intake of nutrients.

You can provide the protein fuel by making protein shakes with protein supplements easily.  The ingredients are basic and you don’t have to buy anything else, other than whey protein powder.

You’ll be using whey protein to make the protein shakes as it is fast absorbing and infiltrates quickly into the intestines through the bloodstream to the muscle cells.  Casein protein is slow absorbing and works best in normal bulking meals.

To make a protein shake, fill a blender with about half a cup of water,2 servings of simple sugars like dextrose, a cup of milk (milk is optional), a bananna, half a serving of additional fruits like cherries, blueberries, or sliced peaches, a serving of yogurt (pick your own flavor but I usually go with flavorless just to give the shake some thickness), and finally the main ingredient of 2 servings of whey protein (I use Optimum Nutrition’s Whey Protein brand).

Mix it all into a blender and blend it well together.  Then pour into a shaker bottle and shake well.  Drink to your hearts content.  You can come up with your own recipe.  The above is just a sample recipe that I’ve been using for years.  The entire shake sums up to 700 total calories with 55 grams of protein.  Keep it simple and throw in whatever fruits or extra flavoring you desire.

The important thing is that you do use protein supplements to help the body repair and grow, staving off overtraining and stress hormones after workouts, for long term success.

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In the last 10 or so years, whey protein concentrate , one of the top muscle building supplements, has increased in popularity in the supplement market due to the discovery or really “rediscovery” of the benefits of taking whey protein after a strength or conditioning workout.

Whey protein concentrate and isolate is made as a by-product of cheese making containing water, lactose, protein, and other fat-soluble nutrients and micronutrients (vitamins and minerals).  The whey by-product from cheese manufacturing is then reprocessed into a more usable form for consumption by athletes, bodybuilders, and powerlifters to aid in muscle growth, recovery, and repair.

Whey protein undergoes a low-temperature filtration process that strips most of its lactose, fat, cholesterol. The end result is around 80-90% pure complete proteins, depending on any further processing and brand.  Isolate holds about 90% pure protein while concentrate, ususally cheaper than isolate protein, contains anywhere from 75-85%.

The benefits of whey protein are numerous as its biological value is even higher than eggs and most meats.  It specifically helps in the repair and growth of muscle tissue following a workout since it’s a top rich source of amino acids, (BCAAs-branched chain amino acids).  After a workout, the body is very receptive to nutrients as it “screams” for it due to heightened insulin sensitivity and cortisol.

Protein combats the stress hormone cortisol.  It involves itself with a process of gluconeogenesis which is a process of energy production involved in doubling the fat loss process, thereby facilitating even greater weight loss.  This is why trainers and nutritionists will recommend a higher intake a protein, or more specifically whey protein supplements, if he/she wants to lose more fat.  Protein also enhances metabolism and satiety.

For bodybuilders, combat athletes, olympic lifters and powerlifters, whey protein is of utmost importance.  After a strength workout, the muscle fibers (being made of proteins themselves) demands immediate recovery due to microtrauma from the resistance training during the workouts.  Protein facilitates repair for greater adaptation in strength increases and muscle gains.

It combats cortisol to prevent the onset of cumulative fatigue and overtraining.  Overtraining is extremely detriment to bodybuilders and athletes as it diminishes performance, strength, and general fitness condition over the long term.  So taking whey protein is crucial to balance fatigue, allowing the body to recover and overcompensate on the right path to higher fitness.

For anyone wanting to gain muscle, strength, and overall improve their general fitness level and conditioning, they can’t go wrong with a whey protein supplement as the primary muscle building supplement.

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Whey protein is a complete source of protein that contains all the essential amino acids (BCAAs; branch chain amino acids). It’s the highest quality of protein manufactured for consumption. It is also a natural food source found in meats and other foods. There are mainly two types of protein: Whey protein and casein protein.  Whey is a by product and comes from cow milk manufacturing process of cheese.  Protein is a natural source of nutrient that have no side effects when taken moderately, even in supplementation form.

There are no natural foods that contain whey protein (natural foods meaning non-supplement sources of foods).  But food sources that includes complete proteins includes lean red meats/steak/beef, chicken and turkey, fish, tuna, eggs, nuts, and cheese. Actual whey protein can be found in whey protein supplements making post and pre workout whey protein shakes for recovery and repair of muscle tissue.

There are 2 major types of whey protein, whey protein concentrate and whey protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 80-85% pure protein. Whey protein isolate is whey in it’s purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90-95% pure protein by weight. It differs by weight and packaging.

Now what does it actually do?  It provides the body the capability to build muscle, repair damaged tissues, and improve strength, muscle endurance, and speeds recovery after an intense strength workout or conditioning/cardiovascular workout.  Both professional and amateur/recreational athletes and weekend warriors are able to build more muscle and gain more strength while improving fitness with whey protein shakes.

Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.

It is also fast ingesting meaning the body absorbs the broken down proteins (amino acids) for immediate repair and recovery.  This is perfect for consumption after a workout when the body reverts to a catabolic state.  In that state, the body screams for nutrients.  Whey protein is fast acting and perfect as an after-workout meal or shake. Additionally it also works as an antioxidant to boost the body’s immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system.

Typical whey protein shakes usually contains 1-2 servings of whey with milk, yogurt, and some fruits mixed in  blender and then thrown into a shake to drink.  Supplement your daily diet today with whey protein shakes.

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A proper post-workout recovery regimen with whey protein shakes is crucial to your muscle-building success because the one single hour following an intense strength training session is the “window of opportunity” for maximum hypertrophy and muscle gain.

After a workout, cortisol (the negative stress hormone that causes breakdown of muscle tissues) spikes up at a peak and sensitivity to insulin increases.  This means that your body is screaming for fuel, fuel in the form of fast digesting food and liquids to aid in the recovery process immediately.  Once the body recovers quickly, it will be more willing to grow new tissue, thus helping you get stronger and build more muscles. So how does protein shakes fit into this discussion?

The number one best way to recover properly is to drink post workout whey protein shakes 15-20 minutes after a workout.  Whey protein are complete porteins that are fast digesting and rapidly absorbed in your intestines for use in muscle tissue recovery.  It combats cortisol peaks and reduces harmful antibodies as a result of a tough strength training and weightlifting workout.  Any form of exercise, both endurance and interval work, increases protein needs demanded by the body.  Higher intake of protein and amino acids also has beneficial effects on the anabolic hormones, IGF-1.

The body is immediately receptive to fast digesting protein and carbohydrates nutrients after a workout.  And if you’re looking to gain the most muscle mass as possible in the shortest amount of time, you’ll have to take in at least 1 gram of protein per lb of lean body weight.  Whey protein shakes will increase your protein intake to help you build more muscle.  Muscle is made of protein filament fibers so it only makes sense to have a whey protein shake directly after a workout.

And if you’re trying to lose weight or body fat by restricting calories, it is important to keep protein high in your diet.  The body oxidizes more protein on a calorie-deficient diet than a regular normal diet.  This means that metabolism will increase and sustain itself helping you burn more fat.

Whey protein shakes are fast digesting and will get to work immediately to repair your thrashed and worked muscle fibers.  Once the repair finishes, it will start to work to promote a positive energy balance (given you eat a surplus of calories to sustain this energy state) to help you gain muscle mass.

A typical whey protein shake contains about 2 servings of whey protein, about 35-50 grams depending on the brand of protein your purchase, along with 20-30 grams of fast digesting simple carbs, usually dextrose or maltodextrose.  Mix and throw in a serving or two of yogurt, milk, or blended fruits of all types and you’ll got yourself apowerful muscle building shake for maximum muscle growth.

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Whey protein is arguably the number one most effective muscle building supplement for anyone aiming to gain the most muscle mass or lose fat weight.  Regardless of the type of exercise or the level of intensity, drinking a whey protein shake directly after a workout will do wonders for recovery and increasing the level of fitness.

Complete Proteins

Complete proteins, when broken down into amino acids, is a macronutrient and is one of the three major building blocks of the body.  Energy production (ATP-CP and glycolytic system) is fueled by proteins.  All of the body’s major functions require protein to operate at its best.

Sports fitness, fat loss, and gaining muscle are all worthwhile goals and activities that require protein for results.  Whey protein shakes in the form of whey concentrate and isolate are some of the top muscle building supplements for fitness.  For fat loss, it will also raise metabolism, helping you burn more fat at rest and during workouts.

Whey protein drinks are also a delicious and nutritious way of increasing your daily intake of protein, making sure you get all of the essential amino acids into your body daily and helping maintain your immune system at peak working order. And this is especially true for bodybuilders and anyone wanting to pack on muscle mass.  They must eat at least 1 gram of protein per pound of lean body weight or normal body weight to see fast results.

These drinks and shakes are available in a variety of flavors; strawberry, chocolate, vanilla, and even mint, grape, and fruit punch.  You can buy the isolate form in a tasteless flavor if you’re not too picky on a particular taste.  Popular brands include Optimum Nutrition, Muscle Milk, Muscle Gauge, CytoSport, HSN, and Biotest.  Do a search for these brands on google as the prices vary according to each company and size you select (size as in pounds/number of servings for each bucket of protein supplement)

Powerlifters, olympic lifters, strongman, and bodybuilders (both recreational amateurs and professional, will do best with whey proteins as they’re instantly absorbed into the intestines to the bloodstream to supply the muscles and cells with nutrients for immediate repair and growth following an intense workout session. Blend 1-2 servings of whey with some simple and fast digesting sugars like dextrose for an even greater compounded effect for muscle mass and strength gains.

Mix in some mashed up or blended fruits, yogurt, and/or a glass of milk into a blender and shake till mixed.  The additional ingredients adds more calories to the thin shakes, aiding the muscle building process. Ensuring a calorie surplus is, after all, important to build muscle.

You don’t necessarily need any of those most advertised and expensive muscle building supplements (other supplements include creatine, ZMA, separate amino acids, NO boosters, glutamine).  If you’re on a budget, start with whey protein and use it to your advantage.

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Creatine is one of the most popular and effective affordable muscle building supplements today. Dr. Ray Schelian and Dave Tuttle in “Creatine: Nature’s Muscle Builder,”a book written without sponsorship of any supplement company, has written about the benefits of creatine for losing fat, boosting energy, and building more muscle based on real world observations and recent lab practical research.

This article and creatine supplement review gives a brief overview of the benefits of creatine for enhancing muscle growth and strength gain.

ATP Energy

In a nutshell, creatine is a natural nutrient that is naturally found in our bodies made up of 3 amino acids: arginine, glycine, methionine. Creatine fuels the ATP-CP energy system by enhancing the muscle’s capabilities to regenerate ATP (ATP is adenosine triphosphate, it is the initial fuel for muscle contraction and force generation”.

With a greater supply of creatine in the body, the more ATP can be regenerated and you can train the muscles to maximum potential. It also minimizes and delays the buildup of lactic acid allowing you to train harder and train longer without sacrificing the quality or intensity of the workout. Lactic acid kicks in when ATP-CP energy insufficient and the body transitions to the glycolytic energy system of burning stored glycogen from muscle cells and liver.

Creatine is natural. Foods containing creatine include meat and fish, chicken, beef, pork, cod, tuna, eggs, turkey, and even in milk and cranberries.

The functions and benefits of creatine

1) Enhances protein synthesis for more muscle growth; protein synthesis occurs to build muscle

2) Makes muscles look fuller as muscle cells stores more fluid and water. This is volumization and your muscles will look thicker.

3) Strength increases with regeneration of ATP energy for the ATP-CP and glycolytic energy system.

Creatine benefits most for athletes involved in heavy resistance training and power combat sports. This includes weightlifters, olympic lifters, bodybuilders, boxers, MMA fighters, sprinters, track and field athletes, martial artists, wrestlers, and football players. The athlete’s who used creatine have creatine supplement review that are noted in scientific supplement journals.

There are two main methods of taking creatine: flat maintenance intake and loading intake. Now there are several dozen recommendations of taking creatine and if you ask any supplement guru or expert on the best way to take creatine, they’d all likely give you different answers as to what is the best way. Research so far can’t conclude what is best. You can only go by experience and experimentation when starting to take creatine. But to start, I recommend a maintenace phase.

Take 5 grams per day for 5 days if you’re training with weights at a moderate intensity 3 to 5 times a week. Take one week off every 6 weeks. Take 2 months off completely every year to reduce tolerance. If you’re training only once or twice a week with heavy weights, take 5 grams for 3 days out of the week. If training very intensely for more than an hour for 6 days per week, try 5 grams per day every day of the week, and take a deloading phase of 2 weeks every 2 months. Always drink plenty of water when taking creatine.

Side Effects

The side effects when overdosing, meaning if you load up 20 plus grams every day, are diarrhea, nausea, muscle cramps, stomach aches. Don’t take that much amount. And always consult a doctor before taking creatine, especially if you have pre-existing digestive and kidney problems.

If you want to dig a little deeper on the effectiveness of creatine for building muscle mass and strength, then do a google search for “creatine supplement reviews” and check out the empirical and observation evidence and testimonials and user experiences from creatine users in bodybuilding and sports forums. Verify that it really works because I can tell you from our experience that it really works to promote muscle gains and strength increases.

Train Hard.  Train Safely.  Train Smart.

If you have any questions or comments, don’t hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com

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