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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
February 23, 2006
Brought to you by Marc David of
http://www.beginning-bodybuilding.com . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Beginning Bodybuilding Q & A with Marc David
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THIS LIST IS MOVING - Last Call
So many of you have sent in your fitness tips this month,
that it's looking there's a nice collection going. Heck,
I've seen some that I wish I had a few years ago. It would
have saved me literally a few years of wasted effort.
It's a nice thing to see when everybody chips in and shares
the knowledge. But before I get too sappy, if you want to
grab this copy when it's done, I'm going to ethically bribe
you.
That's right. BRIBE.
After this e-mail, in the next couple of days, you'll see a
message with the subject as outlined below.
In order to get this Fitness Wisdom 2006 PDF, you'll need
to be on my new list. Once you confirm, you are good to
go.
Step 1:
You will receive a new confirmation notice with the subject
line: [BeginningBodybuilding] Confirm Your Subscription
Step 2:
Confirm by visiting the link in the message:
Step 3:
That's it. It's just that simple.
I hope to see you on the other side.
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Question: Marc,
I'll get right to the point. I've heard so much about fats
lately that I'm totally confused. I'm almost to the point
where I'm convinced I should avoid all fats. But before I
do that (it's a drastic change to my diet), I wanted to
hear from you first. Can you convince me that fat is
somehow good for me?
Thanks,
Terri W.
Answer: Terri,
This might be the luckiest day of your life. I'm really
glad you asked because avoiding all fats is serious
mistake. All fats are not created equal.
In fact, if you were to avoid them entirely you'd not only
slow down on losing weight (assuming that is your goal; you
didn't say) but you'd be in worse health! While it sounds
confusing it's not. Fats are a complex subject but I hope
that in the next 2 minutes you'll have a much better
understanding of the importance in your diet.
Let's talk fat!
There are two main kinds of fat:
1. Good fats (essential fat, essential fatty acid)
2. Bad fats (processing methods, hydrogenation,
damaged good fats)
Four sources of good fats:
1. Green vegetables (but in very small amounts)
2. Seeds and nuts (combinations of flax, sunflower,
sesame
to get the correct mixtures of Omega-3 and Omega-6)
3. High fat, cold water fish such as sardines, salmon,
trout, herring, and mackerel
4. Oils made with health in mind: pressed from
organically grown seeds
You hear a lot about the bad fats and all the problems
associated with them but you also need to know about the
good fats and the benefits from them. The main concept you
want to take away from this section is all fats are not
created equal. You want to get more of the good fats from
sources like fish, nuts and some oils (combinations are
always the best thing). Eliminating all fats is actually
unhealthy. A zero fat diet is not recommended. One health
nutritional professional once said that clients who came to
him boasting that they only ate 10-15 g of fat per day.
But they were in the office because they were not losing
any weight. A diet void of all fats is not good.
You should not avoid all fats.
When unsaturated vegetable oils are manufactured into solid
form, they turn into trans fats. Processing can damage
natural fats and make them toxic. Hydrogenation, which is
used to turn oils into margarine, shortening, or partially
hydrogenated vegetable oil, produces trans fatty acids.
Trans fats are found in hundreds of processed foods,
usually to protect against spoiling and to enhance flavor.
You should AVOID trans fats as much as possible (there are
no health benefits here).
Truthfully, trans fats are even worse for the
cardiovascular system then saturated fats. There are
conservative estimates that 30,000 premature deaths from
heart disease every year in the United States are linked to
trans fats. Other studies show that trans fats drive up
the body’s LDL, the bad cholesterol, even faster then
saturated fats. High levels of cholesterol have been
linked to heart disease and stroke.
You should have a diet that is moderate in saturated fats
(a nice steak is okay every so often). But avoid them
entirely? No. You'll find some saturated fats in all fats
including the essential fatty acids. The more saturated
fats you eat the more essential fats you'll need to eat to
combat the effects. There’s no real reason to be obsessed
about them but that’s not an excuse to eat more of them.
Most of the scientific community will still recommend a
diet low to moderate in saturated fats. Diets high in fat,
particularly saturated fat, may promote a variety of
diseases. Therefore, saturated fats and trans fats are the
only fats that you should strive to eliminate from your
diet.
Interesting Fact: * Bodybuilders can eat more saturated fats then a
sedentary person because the body can burn saturated fats
for energy.
What Are Essential Fatty Acids (EFA)? EFAs = Essential Fatty Acids are substances from fats that
must be provided by foods because the body cannot make
them, and yet must have them for health. EFAs exist in two
families: omega-3 and omega-6.
According to the above definition of essential, there are
only two essential fats (technically called essential fatty
acids or EFAs). One is the omega 3 EFA, called alpha-
linolenic acid. The other, the omega 6 EFA, is known as
linoleic acid.
Certain fats are defined as 'essential' because: 1. The body cannot make them;
2. They are required for normal cell, tissue, gland, and
organ function, for health, and for life;
3. They must be provided from outside the body, through
food or supplements;
4. They can come only from fats (hence fat-free diets
cannot supply them);
5. Their absence from the diet will eventually kill;
6. Deficiency results in progressive deterioration, can
lead to death;
7. Return of essential fatty acids to a deficient diet
reverses the symptoms of deficiency and results in a return
to health.
Most people do not get enough EFA’s in their diets,
especially those who restrict themselves to a very low fat
(any fat) type of diet. It’s rare that anybody is truly
clinically deficient but such diets as a very low fat diet
are clearly not going to provide optimal EFA’s.
Various types of oil blends, fish, seeds and green
vegetables contain essential fatty acids. These “good
fats” have a ton of great benefits to them. Getting enough
of the good fats daily in your diet will actually do
wonders to help you burn fat. Many sources recommend
combinations of EFAs because of the Omega-3 and Omega-6.
For example, if you were to only get your essential fats
from something like Flaxseed oil, there’s some research to
suggest it’s not as beneficial as you might think because
exclusive use of flax oil can lead to Omega-6 deficiency
within 2-8 months! Furthermore, using CLA in conjunction
with this might lead to deficiency of Omega-6 even sooner
then just using flax oil alone.
All this really means is using oil blends and getting EFAs
from various sources will help you achieve optimum levels
of BOTH Omega-3 and Omega-6 complexes. I would recommend
you don’t use flax oils exclusively but combine them with
other EFA sources to balance any deficiencies.
Two of the many benefits to an EFA complex are:
1- Increase the metabolic rate
2- Help burn fat
There are several other benefits but in essence, what this
says is that getting 15-20% of your good fats in your diet
daily will actually increase your metabolic rate resulting
in more fat loss!
Re-read that! Getting the optimal amount of good fats a
day (15-20% of total calories) will actual enhance the
metabolic reactions and result in more fat burn off.
If you want to read further about fat science there are two
excellent resources:
You will learn the fats necessary for good health and
weight loss in the Beginner's Guide to Fitness and
Bodybuilding
http://www.beginning-bodybuilding.com Thanks very much!
Best regards,
Marc David
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