2nd annual fat loss symposium notes

Transform

The following is from a week long course i attended last week.

http://www.charlespoliquin.com/members/modules.php?name=News&file=article&sid=242

Main take home points

1. To lower high cholesterol - more fiber, omega 3 fish oils, vit b3 (low doses)
If you are on statins take coQ10 as statins will cause a drop in this nutrient and they can cause muscle attrophy and weakness in patients. decrease carb intake
www.hypertensioninstitute.com

2. To help with Blood pressure -

Get in shape and men waist no more than 40inches women 35inches or your buggered. 22% Body fat females 16% men (no more than)

Adopt DASH diet plan - google (more nuts, veg, fruit, less carbs)

Decrease sodium 2.4g/day - use potasium and magnesium
30min aerobic exer every day

3. Sports supplements for improved body comp and performance
Jose Antonio
-Most important meal is the one after exercise (make it liquid, protein based and additional carbs ONLY if you are already in shape - no/very little carbs if not)
-Diet should be doable and maintainable
- For fat loss 50% protein, 25%carbs (all from fruit and veg), 25% good fats
-Never drop protein below 30% of total intake
-No evidence for increased protein and kidney damage
-|every thing works but nothing works forever so change it up once in a while
- creatine works and there is no need to go off it. Use powder
- Take fish oils, take fish oils take fish oils and one a day is like a fat against a hurricane (6g/day)
-beta- alanine works well in lactate inducing sports very very well
- CArbs are not essential for life
- Eat 1g protein per pound of lean body weight
- you will drop more weight with 6 meals spread throughout the day than 2 meals only (problem for most is that most people overeat and think 6 meals rather than 3 meals and 3 LIGHT snacks)
www.sphour.com
www.runfastpromotions.com
4. Sleep - 8hrs every day or performance suffers
- No electronic equipment in your bed room at all
- red wine (resveratrol) is going to be the new wonder anti-aeging supplement of the future

Hope this helps reinforce the message in the stickies

slemons

seriously good post man!
Thanks


Ive been looking into reservatrol. Apparently it worked wonders on mice but in mega doses. Almost impossible to get that much in for a human. But it is highly recommended, by guys who know...

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very good source here http://www.wildernessfamilynaturals.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=FRBLEND&Category_Code=
but dont deliver to ireland...

Cadrach

Transform wrote:

- No electronic equipment in your bed room at all

I've heard this before, but don't know how serious it is. What kind of improvements would you expect if you had no electrical equipment... is it just a slightly deeper sleep? What about a lamp which is turned off, and wall sockets?

Transform

Just unplug everything and do not leave your phone on or near you at night.

Use a small battery travel clock for alarms.

Yes it prevents a deep enough sleep for you to be fully rested.

Resveratrol - the next big thing? I'll have a glass of red wine to that

agentgreen

Transform wrote:

3. Sports supplements for improved body comp and performance
Jose Antonio
-Most important meal is the one after exercise (make it liquid, protein based and additional carbs ONLY if you are already in shape - no/very little carbs if not)

This pretty much rules out RAM so? What about your insulin spike after your weights workout?

amazingemmet

20-40gms glutamine
10-15gms glycine
10-15gms leucine
40-45gms whey isolate

Will have the same effect on insulin levels that ram would. Also when you're low carb you have a better insulin response

daveirl

This post has been deleted.

agentgreen

amazingemmet wrote:

20-40gms glutamine
10-15gms glycine
10-15gms leucine
40-45gms whey isolate

Will have the same effect on insulin levels that ram would. Also when you're low carb you have a better insulin response

I'm low carbing it at the mo, so am I screwing that up taking RAM?

crotalus667

amazingemmet wrote:

glycine
leucine

Where does one get these and what form do the come in ??(o yeah and what is the going price ??)

amazingemmet

Try myprotein.co.uk or bulkpowders.co.uk, they're usually fairly cheap for a kg or so.

@agentgreen ho low carbs are we talking

slemons

here's a very good running nutrition site with good docs.

http://www.runfastpromotions.com/?id=6

it mentions some things poliquin talked about.
Beta Alanine,
Nuts,
Fish Oil - lots of it

Its good though. I didnt realise caffeine was harmless...

Anyone know where you can get Beta Alanine? Or freeze dried berries in Ireland?
Transform you'd need to drink what red wine is in France to get enough reservatrol to make a difference!

Dragan

slemons wrote:

Anyone know where you can get Beta Alanine? Or freeze dried berries in Ireland?

Biotest do a Beta Alanine product called Beta-7 ( i think ) that you can get through T-Nation. I think BP has trialed it?

Freeze dried berries? Haven't a clue.

What wrong with frozen berries, or just berries?

thirtyfoot

Does anyone have anymore details on beta-alanine and its proven benefits. Lactic acid is the bane of the long sprinter.

I've found this but while it does conclude that muscle carnosine is increased, it claims it doesn't improve 400m sprint time but I still think its inconclusive on the matter of improving times - is 4 weeks enough to measure something like this?


https://ecss2007.cc.jyu.fi/schedule/proceedings/pdf/1346.pdf

Dragan

Tingle wrote:

Does anyone have anymore details on beta-alanine and its proven benefits. Lactic acid is the bane of the long sprinter.

I've found this but while it does conclude that muscle carnosine is increased, it claims it doesn't improve 400m sprint time but I still think its inconclusive on the matter of improving times - is 4 weeks enough to measure something like this?


https://ecss2007.cc.jyu.fi/schedule/proceedings/pdf/1346.pdf

The problem with studies like this is that they often don't detail the ability of the athletes. I'm pretty sure if I started training in sprinting for 4 weeks I could supplement with Ribenna and claim that it improved my time.

The real question with ANY supplement is…..Does it let me train more and recover better?

Improvements always lie in the same places, and that’s training, rest and nutrition. All supplements can do is help on of those three.

The FitnessDock

Out instructors are certified through Charles Poliquin and are always going to his seminars.

He has some very interesting concepts and is one of the very few trainers out there who is doing something new and not recycling the same old stuff as everyone before him.

Well worth checking out for those of you unfamiliar with him.

slemons

The FitnessDock wrote:

Out instructors are certified through Charles Poliquin and are always going to his seminars.

He has some very interesting concepts and is one of the very few trainers out there who is doing something new and not recycling the same old stuff as everyone before him.

Well worth checking out for those of you unfamiliar with him.

Hmmm,
doesnt his certifications require that you have a number of athletes under you competing internationally?

He has some good stuff, some regurgitated stuff, some crap stuff, some whacky stuff, and its all expensive stuff.

g'em

The FitnessDock wrote:

He has some very interesting concepts and is one of the very few trainers out there who is doing something new and not recycling the same old stuff as everyone before him.

Are you kidding me? CP is grand and all, but he's by no means the revolutionary he purports himself to be. Recycling old ideas and repackaging them is exactly what he's all about. He throws out outlandish claims with little or no research or even real-world back-up: claiming that one-armed DB snatches are irrevocably harmful to you for example. Really? How exactly? Pish.

I have nothing against CP at all, and some of what he has to say is extremely valid. But a lot of his followers (and this is not aimed at Transform in any way, but I do see it with some PTs particulalry in Ireland) are blinkered by him and believe that what he says is gospel truth. A lot of coaches out there say different things, you have to decide which ideas and concept are the most valid.

Go to the US and ask around about CP - I guarantee his repuation over there is more than a little bit muddied. Personally I'll take Cressey, Staley, Robertson and Chek any day.

Dragan

Give me Cosgrove over CP any day to be honest.

I lost a lot of respect for Charles during a conversation on T-Nation about an article he posted. He wasn't really willing to debate a point he made but did not offer any evidence to back up. And "because i said so" is not a valid counter argument to be honest.

The FitnessDock

slemons wrote:

Hmmm,doesnt his certifications require that you have a number of athletes under you competing internationally?

That's only Level 3 - you need to be coaching someone who competes internationally. For Level 4, you need to be coaching someone who competes at the World Championships or the Olympics. Finally, for Level 5, you need to have coached someone who has won a gold at either the World Championships or the Olympics.

One of our trainers Eoin Lacy is currently been interviewed by Newcastle FC for a position as their Strength And Conditioning coach. A great opportunity for him.

The FitnessDock

g'em wrote:

But a lot of his followers (and this is not aimed at Transform in any way, but I do see it with some PTs particulalry in Ireland) are blinkered by him and believe that what he says is gospel truth.

It's hardly his fault if some people take that approach.

For the record, I've never taken any of his courses. I'm a Sports Science graduate and my approach would be much more similar to that of the likes of Cosgrove.

Actually my first impressions of Poliquin back in the 90s weren't exactly positive. At the time, the late great Mike Mentzer was my absolute hero and Poliquin was always slagging him off in articles.

It's only since I've worked alongside trainers who advocate his teachings (and use it to get great results with their clients) that I've become more receptive to what he recommends.

slemons

you're not hedging your bets there, FD, by any chance?

g'em

The FitnessDock wrote:

It's hardly his fault if some people take that approach.

(bare with me, I'm being a little pedantic here - not arguing!!) But that *is* the approach he encourages. In return for a LOT of money he runs seminars that promise information that's above and beyond anything else that's out there, which is simply not the case. There's a slave-ish nature to the way he enrolls his followers. Take the symposium notes that Transform has posted, is there really any information in there that isn't already advocated in our lowly stickies as he's pointed out? And any 'new' information is really not new anymore. The idea of red wine containing cancer fighting chemicals has long been know, we just haven't known the intricacies of the compounds involved. And I'd very much agree with daveirl with the electronic interference being pseudo-science.

TheFitnessDock wrote:

It's only since I've worked alongside trainers who advocate his teachings (and use it to get great results with their clients) that I've become more receptive to what he recommends.

I would imagine though that the techniques these PTs are using are really along the lines of what a lot of well-known coaches advocate. CP recommends a lot of the same generic information that we all do - that doesn't make it wrong, it just means that CP can't be credited with his info being ground-breaking or different to everything else out there. Besides, you take an out of shape person, and make them work hard with virtually any program and you'll see results.

I'm a big fan of Cosgrove too, and I thoroughly agree with his assertation: a mediocre program applied with great intensity will always get better results than a great program applied with mediocre intensity.

The FitnessDock

"you're not hedging your bets there, FD, by any chance? "

No.

As g'em correctly said, you have to decide which ideas and concept are the most valid. Personally, I've found that the best way to truly know what works is to get results for yourself and your clients.

Theory is theory. Results are results. The latter is all your paying clients care about.

t-ha

On the reservatol & beta-alanine;

Biotest have a supplement called Res-V which they claim has effective dosages in it.

www.myprotein.co.uk used to sell reservatol but they pulled it almost immediately for some reason.

They still do sell beta alanine though AFAIK. As for it's effectiveness, the stuff is amazing. I tried it once before and after about a week or two the difference became highly noticeable. I do MMA training and circuits etc. so it is particulalry suited to my training. If you're doing weights in the 1 - 12 range or whatever it won't make much difference, but go up to 20+reps or equivalent lactic producing exercise protocols and you see what this stuff is all about! Unfortunately, it doesn't prevent the latter reps from hurting as much, it just stops you from failing on them so prepare for some gruesome workouts!

thirtyfoot

t-ha wrote:

. I do MMA training and circuits etc. so it is particulalry suited to my training. If you're doing weights in the 1 - 12 range or whatever it won't make much difference, but go up to 20+reps or equivalent lactic producing exercise protocols and you see what this stuff is all about! Unfortunately, it doesn't prevent the latter reps from hurting as much, it just stops you from failing on them so prepare for some gruesome workouts!

I'd be doing reps of 300m & 400m on the track at just below max intensity. For example, 4 runs of 400m, I usually find I'm hitting first 2 on target, 3rd is a major struggle and the last one is bamby legs for the last 100m. Might give it a go as I have all my timings from last season for these sessions and it would be easy to do comparisons.

The FitnessDock

g'em wrote:

Besides, you take an out of shape person, and make them work hard with virtually any program and you'll see results.

Agreed. As they say, there are many ways to skin a cat. As long as you train hard, eat well, rest enough and avoid injury, you'll get results.

agentgreen

amazingemmet wrote:

Try myprotein.co.uk or bulkpowders.co.uk, they're usually fairly cheap for a kg or so.

@agentgreen ho low carbs are we talking

Not including veg, 30.6g (2 oatabix in the morn) plus small bit of glenisk youghurt in the evening and milk with shakes. If your including veg, 2 carrots, stick of celery and salad at lunch. Is that too high?

amazingemmet

agentgreen wrote:

Not including veg, 30.6g (2 oatabix in the morn) plus small bit of glenisk youghurt in the evening and milk with shakes. If your including veg, 2 carrots, stick of celery and salad at lunch. Is that too high?

No its ok as long as your fats are high enough.

On the cp subject, he's has nothing too original but he was a head of the curve so many times. I've got a first printing of the poloquin principles and he reccomends the same sort of post work out nutrtion as is only coming out the last few years.

Also end of the day he gets results that's all that matters really

Transform

The FitnessDock wrote:

"you're not hedging your bets there, FD, by any chance? "

No.

As g'em correctly said, you have to decide which ideas and concept are the most valid. Personally, I've found that the best way to truly know what works is to get results for yourself and your clients.

Theory is theory. Results are results. The latter is all your paying clients care about.

Exactly!

Results are all that matters and people who know me know i attend many seminars because i want to learn more. 90% of all books and seminars you will never use but i have without question learned more from charles than many other trainers (however i still think a base in Hardgainer - Stuart McRobert is best foundation).

I can and have gotten better results from all the info i have applied from various trainers - use what works and throw away the rest. Most people who talk about traning have NEVER even trained clients on a regular basis so therefore its all just theory as there is a MASSIVE difference between training yourself and training a client on how THEY want to look.

Finally, i find charles to be generous with his information and has earned the right to be called a great coach through his success in getting people to the highest levels in sport and business.

daveirl

This post has been deleted.

Transform

Thanks - i put them up knowing there is not much new info yet there are lots of people who read the boards that will not post (they really should) and this can help reinforce the info.

The info by Mark Huston was simply amazing as it was very very detailed and did not post in full as need to give people take home messages that are bite sized.