The Free Fitness Tips Newsletter – January 2009

Hello Everyone.  The Free Fitness Tips Newsletter – January 2009 is now online.

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If you have anything you would like to say about this month’s newsletter please leave a comment at the end of this post. Happy reading

Look Forward and Be The Change

Hey everyone.  Today I’ve got something new for you…my very first guest.  It comes from Parth Shah who runs his very own blog over at ShahTraining.com.  Shah’s blog is full of killer workout information and provides you with some fantastic training techniques.  I strongly urge you to check it out after you have finished reading his excellent guest post

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We’re going through some tough times. I can understand that. But when has the human race never faced a tough time. Just think about the events in history. The past fifty years will show you how lucky you are. Pick up the paper and see the suffering going on around the world.

I’m lucky to be sitting in a warm room with a computer in front of my eyes. I’m lucky to be able to eat warm, healthy food. I’m lucky to still be able to have a choice about the type of foods I put in my mouth.

Life requires a lot of mental and physical strength to push through it. The only way that I have moved past my bad times – when I was being mocked in middle school for my weight, when my parents disagreed with my career goals, when I just felt depressed due to a series of failures – I pushed through with the support of intense training and sound nutrition.

When you spend time improving yourself, pushing yourself through physical plateaus, you realize the amazing things that you are capable of. I follow the creed of Mahatma Gandhi:

“Be the change you wish to see in the world.”

How to Be the Change

What Mahatma Gandhi meant by this quote was to simply live life the way you want to see the world. I want to see the world healthy and fit. And so I live my life in this manner. I want to see people respect each others’ religion, background, political views, and race. And so I live my life in this manner.

Fitness itself provides a huge vehicle for change. One such example is Anne Malhum’s “Back on my Feet” program. Anne ran past a homeless center in Philadelphia every morning. One morning, she decided to motivate these homeless men to start running with her.

This seemingly simple task changed the lives of these men. The running club transformed from just 9 runners in from over 300 members in across 3 shelters. According to Mahlum, “Running is really a metaphor for life. There is always another mile. You just have to take it a step at a time.” She says that the men have not only improved in their health and well being, but also have learned life lessons such as discipline and goal setting.

The program also has a job training program, complete with interview prep and computer classes. There have been numerous success stories of the program.

Applying it to Your Life

I’m not telling you to go out and start a community program, or even volunteer in your community (but you can, if you want). I’m just trying to give you another reason to stick to your program and perhaps try things you’ve never done before.

A global recession or crisis often makes people not want to do anything. But if anything, this is the time to do SOMETHING. Inactivity or ignorance is probably why a crisis occurred. Someone somewhere wasn’t doing their job properly.

Just as in the world, what happens in life is that you become comfortable. You think things are going smoothly, so you hold back back. You settle. You let things go the way they are. You used to train five days week, but now you’re settling for three days a week, with only half the effort. All of a sudden you find yourself unhealthy, maybe even back to where you originally started.

When things go back, it’s time to move forward, not look back and sulk.

About the Author:
Parth Shah is an average joe who’s tired of all the nonsense in mainstream fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

From Vitamin A to Vitamin E: 40+ Vitamin Rich Foods

In my last few posts I have been discussing vitamins in greater detail.  I outlined how they were vital to your health and that without them you would suffer from a number of adverse effects.  I also discussed the dangers of overdosing on vitamins and said that it was very difficult to overdose on them from food alone.  Although I am not completely against the use of vitamin supplements I believe that you should try and get your vitamins from food sources where possible.  Today I am going to try and help you do just that by listing over 40 vitamin rich foods.

1) VITAMIN A:- Vitamin A can be sourced from both animals (in the form of retinol) and plants (in the form of carotenoids).  Below are the five of the richest vitamin A food sources:
- Eggs.
- Liver.
- Milk.
- Raw Carrots.
- Spinach.

2) VITAMIN B1 (THIAMINE):- Vitamin B1 (also known as thiamine) can be found in a number of foods.  Five of the richest food sources include:
- Cashew nuts.
- Enriched wholemeal products.
- Green beans and peas.
- Pork.
- Watermelon.

Since vitamin B1 is a water soluble vitamin you need to be careful when preparing these foods.  Vitamin B1 is easily destroyed by high cooking heats and can also leach out into cooking water.  Therefore, cooking the above foods at lower heats and steaming instead of boiling can help preserve their vitamin B1 content.

3) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2 (also known as riboflavin) can be found in various foods with dairy products being the best source.  Below are five of the best foods for getting your vitamin B2:
- Cheese.
- Kidney meat.
- Milk.
- Sweet potatoes.
- Yoghurt.

Vitamin B2 is very sensitive to light and can be destroyed by prolonged exposure.  Therefore, it is advisable to store foods that contain vitamin B2 in dark places.

4) VITAMIN B3 (NIACIN):- Vitamin B3 (also known as niacin) can be found in foods in two forms; preformed niacin and the amino acid tryptophan (which the body can convert into niacin).  The following five foods are rich sources of vitamin B3:
- Beef.
- Chicken.
- Mushrooms.
- Peanuts.
- Tuna.

5) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5 (also known as pantothenic acid) can be found in a variety of foods with fresh fruits and vegetables being particularly rich in this vitamin.  The list below contains five of the best foods for getting your vitamin B5:
- Almonds.
- Cauliflower.
- Mushrooms.
- Strawberries.
- Tomatoes.

6) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 (also known as pyridoxine) is generally found in protein rich foods.  Below are five of the top vitamin B6 food sources:
- Bananas.
- Broccoli.
- Brussel sprouts.
- Cabbage.
- Cottage Cheese.

7) VITAMIN B7 (BIOTIN):- Vitamin B7 (also known as biotin) can be found in most foods.  Five of the richest vitamin B7 sources are listed below:
- Broccoli.
- Egg yolk.
- Liver.
- Milk.
- Spinach.

VITAMIN B9 (FOLIC ACID):- Vitamin B9 (also known as folic acid) is found in a variety of foods, particularly fresh vegetables.  Five of the richest food sources for vitamin B9 include:
- Asparagus.
- Avocados.
- Beets.
- Cabbage.
- Oranges.

9) VITAMIN B12 (COBALAMIN):- Vitamin B12 (also known as cobalamin) is found in multiple foods, with animal products being a particularly good source.  The list below contains five of the best foods for getting your vitamin B12:
- Lamb.
- Oysters.
- Sardines.
- Tuna.
- Yoghurt.

10) VITAMIN C (ASCORBIC ACID):- Vitamin C (also known as ascorbic acid) is found mainly in fruits and vegetables with citrus fruits being a very good source.  Below are five of the best vitamin C food sources:
- Kiwifruit.
- Grapefruit.
- Lemons
- Mango.
- Oranges.

When consuming foods that are rich in vitamin C you need to be aware that it can be quite easily destroyed.  Bruising, cutting and high heats can all lead to vitamin C being destroyed.  Therefore, you need to take care when storing and preparing the above foods and steam instead of boiling where possible.

11) VITAMIN D:- Vitamin D is produced by your body when exposed to sunlight.  However, it can also be found in certain foods, five of which are listed below:
- Butter.
- Cod liver oil.
- Eggs.
- Milk.
- Tuna.

12) VITAMIN E:- Vitamin E is one of the more difficult vitamins to source from diet alone.  However, it is still possible with certain foods including nuts and oils being rich in vitamin E.  The list below contains five of the best vitamin E food sources:
- Almonds.
- Brazil nuts.
- Corn oil.
- Hazelnuts.
- Peanuts.

13) VITAMIN K:- Vitamin K is mainly found in green, leafy vegetables.  Some of the richest food sources of vitamin K are listed below:
- Broccoli.
- Cabbage.
- Green tea.
- Liver.
- Spinach.

I hope this article has shown you that you do not need to rely on daily multi vitamins to get your recommended daily allowance (RDA) for the various vitamins.  By eating a variety of natural foods you can easily get the vitamins you require.  If you feel that you are not currently getting enough of a certain vitamin then take a look at the lists in this article, pick one of the foods and incorporate them into your diet.  There’s plenty of nutritious, tasty foods to choose from and a lot of them are highly versatile.  Eggs can be boiled, poached, fried, scrambled or even mixed up with some meat and vegetables to make an omelette which is both tasty and healthy.  Spinach can be eaten alone, added to a sandwich or used to bulk up a vitamin rich casserole or stew.  These are just a couple of the possible options.  Have a look at the above lists and see what tasty, nutritious, vitamin rich meals you can put together for yourself.

Now I’d like to hear from you guys.  Are there any vitamin rich foods I have missed out on?  Do you get all your vitamins from food alone?  Let me know your thoughts by leaving a comment.

4 Factors that may make Vitamin Supplements Necessary

In one of my recent articles I stated that I did not think multi vitamins were necessary.  I also said that it was very difficult to overdose on vitamins from food alone and that overdosing is normally the result of excessive vitamin supplement consumption.  After reading these articles you probably think I am completely against the consumption of vitamin supplements.  However, this is not the case.  Whilst I am generally against multi vitamin supplements (for the reasons discussed in my article) I do feel that other vitamin supplements are valuable tools in certain situations.  In this article I will be discussing four factors that can make vitamin supplementation necessary.

1) ALCOHOLISM:- Alcoholism and heavy alcohol consumption can lead to a person becoming deficient in any of the thirteen vitamins.  This is sometimes due to the poor diet consumed by alcoholics but generally a result of organ damage that is caused by excessive alcohol consumption.  Whilst I do not think vitamin supplements should be used to support heavy drinking they can be useful tools for recovering alcoholics.  They may also be necessary for alcoholics who have suffered permanent damage to their liver, pancreas or intestinal tract, all of which make it more difficult for the body to absorb vitamins.

2) DISEASES AND GENETIC DISORDERS:- There are a number of diseases and genetic disorders that can affect your body’s ability to absorb vitamins.  Stomach problems can lead to a vitamin B12 deficiency because absorption of this vitamin requires a substance called intrinsic factor to be present in the intestine.  If you have a problem with your stomach that inhibits the production of intrinsic fact then you may not be able to absorb enough vitamin B12 even if you are consuming the recommended daily allowance (RDA) through your diet.  Cancer, chron’s disease and liver disease are other conditions that can contribute to a vitamin deficiency.  Therefore, if you suffer from any conditions that affect your body’s ability to use vitamins you may need to take advantage of vitamin supplements.

3) MEDICATIONS:- There are a number of medications that can interfere with vitamin absorption.  Certain antibiotics can destroy the bacteria responsible for producing vitamin B7 and vitamin K and this may contribute to a deficiency.  Oral contraceptives and painkillers can impair your body’s ability to absorb vitamin B9.  Anticoagulants (medicines that thin the blood and prevent it from clotting) can also inhibit the absorption of vitamin K.  Therefore, if you are using any of the above medications you may need to supplement your diet with certain vitamins.

4) PREGNANCY:- During pregnancy your vitamin requirements will be increased.  Not only will you need to get enough vitamins for yourself but you will also need to consume enough for your growing baby.  Sometimes diet alone may not be enough to get the required vitamins for the two of you.  In these situations vitamin supplements may be required.

Overall, I believe that diet should be the first choice when it comes to getting your vitamins.  Supplements should not be used as an excuse for poor eating habits.  However, I understand there are factors that can compromise your ability to get the required levels of vitamins from the foods you eat.  In these situations vitamin supplements are useful and may even be necessary.

If you do think that you need vitamin supplements, go talk to your doctor first.  As I have discussed previously you can overdose on vitamins and in most cases supplements are the cause.  Your doctor will be able to advise you on which (if any) vitamin supplements you need based on your current health and any medications you are currently taking.  Using this advice you can then get the vitamin supplementation you need without over doing it.

What do you guys think?  Are there any other factors I have missed that may make vitamin supplementation necessary?  Do you always try and get your vitamins from food sources?

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Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

8 Adverse Effects of Vitamin Deficiency

Recently I outlined how getting your vitamins can be very beneficial to your health.  I also discussed that you can go too far by overdosing on the various vitamins which can lead to a number of adverse effects.  Today I would like to discuss the other extreme – vitamin deficiency.  Just as getting too many vitamins can cause undesirable symptoms, not getting enough can also negatively impact your health.  In this article I will be discussing the adverse effects of not getting enough vitamins and outlining how you can make sure you get enough of each.

1) DIFFICULTY PERFORMING ESSENTIAL FUNCTIONS:- Vitamins are essential nutrients that are required by your body so that the cells can function properly.  Therefore, the immediate impact of not getting enough vitamins is that your body will struggle to perform essential functions such as growth, producing new cells, healing wounds and protecting your existing cells from oxidative damage.

2) VISION PROBLEMS:- Not getting enough vitamin A makes the cornea very dry which causes damage to both the cornea and the retina.  This often leads to problems with your vision .  Night blindness (a condition that makes it difficult or impossible to see in dim light) is usually the first sign of a vitamin A deficiency but if left untreated this can develop into full blindness.  A lack of vitamin B2 has also been linked with eye damage which could contribute to vision problems.

3) BERIBERI:- A vitamin B1 deficiency causes condition called beriberi to develop.  There are two main types of beriberi; dry beriberi and wet beriberi.  Dry beriberi affects the nervous system and leads to pain, loss of feeling in your extremities and weak muscles.  In the worst cases it can cause partial paralysis and brain damage.  Wet beriberi affects the cardiovascular system and can enlarge your heart, increase your heart rate and weaken the capillary walls.  In the worst cases it can lead to heart failure.

4) SKIN PROBLEMS:- Low levels of vitamin B2, B6, B7 and E can all lead to problems with your skin.  Being deficient in vitamin B2 can make your skin greasy, scaly or dry.  Not getting enough vitamin B6 can cause your lips to become cracked and sore.  A vitamin B7 deficiency can lead to dry skin, rashes and fungal infections.  Consuming low amounts of vitamin E is linked with the development of age spots (brown pigmentations that appear on the skin).

5) PELLAGRA:- Not consuming enough vitamin B3 can lead to pellagra.  This condition has a number of unpleasant symptoms including diarrhea and skin inflammation.  It also has a negative impact on your mental health causing aggression, insomnia and ultimately dementia.  If left untreated pellagra can prove fatal.

6) MENTAL PROBLEMS:- Vitamin deficiencies can also have a negative impact on your mental health.  As discussed above not getting enough vitamin B3 causes pellagra which negatively impacts your mental health.  An extended vitamin B7 deficiency can lead to depression.  Not consuming enough vitamin B12 can in the worst cases cause dementia.

7) BLOOD PROBLEMS:- Being deficient in vitamin B9, B12, C, E and K can lead to a number of blood related disorders.  Not getting enough vitamin B9 causes macrocytic anemia, a condition where your red blood cells are larger than normal which reduces the overall number of red blood cells in your blood stream.  A vitamin B12 deficiency is linked to pernicious anemia, a similar condition to macrocytic anemia.  Being deficient in vitamin C leads to the development of a condition called scurvy which can cause bleeding and make it difficult for your wounds to heal.   A lack of vitamin E can lead to hemolytic anemia, a condition where your blood cells become extremely delicate and break down faster than they can be replaced.  Not consuming enough vitamin K can lead to uncontrollable bleeding from your eyes, gums and nose.

BONE PROBLEMS:- Not getting enough vitamin D causes bone disorders in both adults and children.  In children it leads to rickets, a condition which causes the bones to bend, swell and fracture.  In adults it causes osteomalacia, a condition similar to rickets where the bones become soft.  A lack of vitamin K can lead to the development of osteoporosis, a condition where the bones become less dense and fracture more easily.

As you can see vitamin deficiencies can have a number of adverse impacts and make it difficult for your body to function properly.  Some of the symptoms are much less common than others (scurvy is very rare in developed countries whereas anemia is much more prevalent) but all of them are unpleasant.  The majority of vitamin deficiencies are down to a poor diet that is lacking in certain vital vitamins.  These can be addressed by identifying the areas of your diet where certain vitamins are lacking and then adding the necessary foods.

However, there are a number of other factors that can cause your body to lack certain vitamins.  Alcoholism and heavy alcohol consumption can interfere with the absorption of various vitamins.  There are also a number of conditions and diseases that prevent your body from processing vitamins properly including cancer, crohn’s disease, liver disease and stomach problems.  Certain medications including anti-biotics, anti-coagulants (blood thinning medication), oral contraceptives and painkillers can inhibit the body’s ability to use vitamins.  Getting very little sunlight can also cause a vitamin D deficiency, although this can be addressed by increasing your dietary vitamin D intake.  If you believe you may be deficient in certain vitamins as a result of any of the above factors then you should consult your doctor right away and explain your concerns.  They will then be able to test you for vitamin deficiencies (usually by performing a blood test) and give you the appropriate advice for topping up your vitamin levels if necessary.

Whether your vitamin deficiency is a result of diet or other factors the symptoms are never pleasant.  Your doctor is the best person to consult on this topic as they will be able to address any concerns you have and provide you with a professional opinion on what you should do top up your vitamin levels.  With their advice you can avoid vitamin deficiencies, consume adequate levels of each vitamin and improve your overall health.

Now I want to hear from you guys.  Have you ever experienced a vitamin deficiency?  Are there any other negative symptoms that I have missed out?

3 Reasons to Avoid Overdosing on Vitamins

In my previous article I discussed the benefits of getting enough vitamins.  This article highlighted the importance of vitamins for good overall health.  They play a role in almost everything you can imagine from growth, to production of new cells, to wound healing, to protecting your body.  However, you can get too much of a good thing.  Whilst sticking to the recommended daily allowance (RDA) for each vitamin can provide you with countless benefits consuming high doses of certain vitamins can have the opposite effect causing pain, discomfort and even damage to your body’s cells.  In this article I will be discussing the impact overdosing on vitamins can have on your body and outlining why it should be avoided.

1) PAIN AND DISCOMFORT:- Overdosing on vitamins often leads to a number of undesirable symptoms.  Consuming too much vitamin A is linked with diarrhea and dry skin.  Overdosing on vitamin D can also be unpleasant leading to both diarrhea and nausea.  Getting too much vitamin B1 is thought to cause nausea, sweating and lead to difficulty breathing.  A vitamin B2 overdose leads to both itching and numbness.  Consuming vitamin B3 in excess can cause the blood vessels to expand leading to a type of skin flush called niacin flush.  Getting large amounts of vitamin B5 is linked with diarrhea.  Overdosing on vitamin B9 can lead to stomach pain, skin problems and difficulty sleeping.  A vitamin C overdose can cause cramps, diarrhea, headaches and even vomiting.

2) CELL AND ORGAN DAMAGE:- A number of vitamins cause cell and organ damage if they are consumed in excess.  Consuming large amounts of vitamin D causes blood calcium levels to increase.  This can then lead to calcium being deposited in various organs which causes serious damage.  Getting too much vitamin K can damage your red blood cells and your liver.  Overdosing on vitamin B3 over a prolonged period can also cause liver damage.  A vitamin B6 overdose can lead to permanent nerve damage.

3) WEAK BONES:- Consuming too much vitamin A can lead to both osteoporosis and weak bones.  Osteoporosis is a condition where the density of your bones is reduced.  This makes your bones weak and more likely to fracture and this effect often gets worse as you age.

As you can see consuming excessive high levels of vitamins often has an adverse effect on your body.  The symptoms of a vitamin overdose can range from the relatively mind (headaches, diarrhea etc) to the more serious (blood cell damage, liver damage, nerve damage etc) but are never pleasant.  It is very difficult to overdose on vitamins from food alone.  Overdosing is generally the result of excessive consumption of vitamin supplements which is one of the main reasons why I do not think multi vitamins are necessary.  If you eat a well balanced, healthy diet you should easily get the recommended daily allowance (RDA) for all the various vitamins without needing to rely on supplements.  If you are a heavy user of vitamin supplements and multi vitamins I hope this article has brought to your attention the possible impact of overdosing and hopefully made you reconsider your consumption.

Now I’d like to hear from you guys.  Do you ever worry about the adverse effects of overdosing on vitamins?  Have you ever experienced any of the symptoms discussed in this article?  Do you agree that a healthy diet negates the need for most vitamin supplements?

12 Top Reasons to Get Your Vitamins

In some of my previous blog posts I discussed each of the thirteen vitamins in detail.  Each vitamin is an essential nutrient that helps your body’s cells perform an important function.  Together they provide you with a number of significant health benefits.  Today I would like to discuss this topic in greater detail and outline twelve of the top reasons for getting your vitamins.

1) HEALTHY VISION AND NIGHT VISION:- Vitamin A and B2 both promote healthy vision.  Not getting enough of these vitamins can lead to problems with your sight, particularly at night time.  In the worst cases it can lead to night blindness (a condition where you cannot see in the dark) and full blindness.

2) HEALTHY GROWTH:- The main function of many of the B-complex vitamins is to help the body convert carbohydrates, proteins and fats into energy.  These are all required by your body’s cells so that they can grow properly.  Without getting adequate levels of these vitamins you may fail to get the full nutritional benefit from your food and this can ultimately lead to growth problems.

3) CANCER PREVENTION:- A number of vitamins have been linked with cancer prevention.  Vitamin A is thought to restrict the growth of cancerous cells whilst vitamin B9 has been linked with a reduced risk of cervical cancer.  Vitamin D has been associated with reducing your chances of deveoping colon cancer.  Vitamin C and E are also linked with cancer prevention because they are antioxidants (vitamins that protect the body’s cells from oxidative damage) and help stop the body’s cells becoming damaged and mutated.

4) HEALTHY NERVOUS SYSTEM:- Getting the recommended daily allowance (RDA) of vitamin B1 prevents a nervous system disorder called dry beriberi which can lead to pain and a loss of feeling in your fingers and toes.  Vitamin B3 and E are also linked with a strong nervous system.

5) PRODUCTION OF RED BLOOD CELLS:- Vitamins B2, B5 B6, B9 and B12 all play a vital role in the production of red blood cells.  Red blood cells help the body transport oxygen from the lungs to where it is needed in the body.  Not getting enough of the above vitamins can lead to anemia (a condition where your blood stream contains a lower than normal amount of red blood cells) which can then cause you to feel tired and in the worst cases leads to organ damage.

6) PROPER WOUND HEALING:- Vitamin B5, C and K all help your wounds heal properly.  Vitamin C assists with the production of the connective tissue collagen which plays a key role in the healing of all types of wound.  Vitamin K is also vital in wound healing because it helps your blood clot.  Without sufficient vitamin K your body would continuously bleed from the slightest little cut.

7) BONE STRENGTH:- Both vitamins A and D promote strong, healthy bones.  Without sufficient vitamin A your risk for osteoporosis (a condition which reduces the density of your bones) and bone fractures increases greatly.  Vitamin D is also important for healthy bones as it helps the body absorb calcium and phosphorous which help the bones grow properly.  Failure to get enough vitamin D can lead to rickets and osteomalacia which cause the bones to become swollen and fracture more easily.

REDUCED RISK OF HEART DISEASE:- Vitamins B6, B9, C and E are all thought to help prevent heart disease.  Vitamin B6 reduces the build up of homocysteine (a substance which damages the blood vessels), helps lower blood pressure and stops blood platelets from sticking together, all of which contribute towards a reduced risk of heart disease.  Vitamin C and vitamin E are both antioxidants which help protect the artery walls from the damage caused by oxygen.  This reduces the chances of plaque (which has been linked with heart disease) forming in the artery walls.

9) PRODUCTION OF DNA (DEOXYRIBODNUCLEIC ACID) AND RNA (RIBONUCLEIC ACID):- Vitamin B9 and B12 help the body produce DNA and RNA.  DNA and RNA both carry important genetic information and help the body produce new cells.

10) STRONG IMMUNE SYSTEM:- The B-complex vitamins, and vitamins C and E all help keep the immune system strong.  Research suggests that the B-complex vitamins all promote a healthy immune system.  Vitamin C promotes the production of infection fighting white blood cells.  Vitamin E helps the immune system produce B cells which destroy bacteria and protect the immune system from cellular damage.

11) PROTECTION FROM OXIDATIVE DAMAGE:- Vitamins C and E are both powerful antioxidants.  Your body’s cells need oxygen to survive.  However, every time they use oxygen free radicals are produced as a by-product.  These free radicals are harmful to your body’s cells.  Antioxidants help protect the cells from this oxidative damage and also repair some of the damage that these free radicals cause.

12) DIABETES PREVENTION:- Vitamins B7 and E are both thought to help people who suffer from diabetes.  Vitamin B7 is believed to help both type 1 and type 2 diabetics keep their blood sugar under control.  It can also help reduce some of the diabetes symptoms including diabetic neuropathy.  Vitamin E is believed to improve the effectiveness of insulin in diabetics.

As you can see vitamins play in important role in almost every area of your body.  They protect it from damage and disease, help it grow, help it heal, keep it strong and assist in the production of a number of important substances including red blood cells, DNA and RNA.  They are one of the most vital nutrients around and if you are not currently getting sufficient amounts of any vitamin I highly recommend that you modify your existing diet to address the balance.

Can you guys think of any vitamin benefits that I have missed?  How do you make sure you are getting sufficient levels of each vitamin?  I would love to hear your thoughts.

Are Multi Vitamin Supplements Necessary?

Multi vitamins are one of the most popular health and fitness supplements around.  Even people who are not really into their fitness tend to purchase these supplements.  A lot of my friends take a daily multi vitamin but would never consider purchasing protein shakes.  I myself started purchasing multi vitamins when I moved out of my parent’s house to make sure I was getting the recommended daily allowance (RDA) of each of the thirteen vitamins.  I used to pop a multi vitamin in my mouth each morning and never thought twice.  However, I recently wrote some articles on each of the vitamins and this made me want to take another look at multi vitamins.

As I mentioned above a lot of people purchase multi vitamins because they want to make sure they are getting the recommended amount of each type.  In principal this is fine.  All the vitamins help the body perform essential functions and a deficiency can lead to a number of adverse side effects.  However, if you look a little deeper into the marketing claims made by multi vitamin supplment companies problems start to arise.  Below I will be discussing five of my biggest multi vitamin concerns.

1) MULTI VITAMINS INDIRECTLY PROMOTE POOR DIETARY CHOICES:- A lot of multi vitamins state that you need to take them because modern diets are rich in highly processed foods that do not contain adequate vitamins.  A multi vitamin will therefore allow you to correct the balance and top up on these missing vitamins.  So in other words these supplements are providing an excuse for poor dietary choices.  I know from experience that many people use multi vitamins as a reason to avoid fruits and vegetables and eat less healthy foods.  I have heard a numerous people say things along the lines of; “I don’t really like fruits and vegetables but it’s OK because I take multi vitamins”.  Whilst a poor diet will probably benefit from multi vitamin supplementation I do not think the right message is being sent out.  Instead of seeing multi vitamins as a magic pill for people who make poor dietary choices they need to be encouraged to eat healthier, vitamin rich foods.

2) MULTI VITAMINS ENCOURAGE OVERDOSING:- A lot of people read about the benefits of multi vitamins and get the idea in their head that the more they take the healthier they will be.  This is because many multi vitamin supplements fail to provide adequate warning about the possible consequences of overdosing.  Overdosing on water soluble vitamins is generally not a huge problem as the body excretes any it does not need (although it can lead to some unpleasant side effects such as headaches).  However, overdosing on fat soluble vitamins can lead to much more serious complications.  The body stores any excess fat soluble vitamins in the liver and fatty tissues for later use.  If these stores become too big they reach toxic levels which causes a number of problems.  Getting too much vitamin A can weaken your bones and stunt your growth.  Overdosing on vitamin D can lead to calcium deposits which cause significant damage to your body’s organs.  Consuming too much vitamin K can lead to your liver and red blood cells becoming damaged.  Whilst this problem is not specific to multi vitamins (you can overdose on vitamins through your diet) they are more concentrated than food sources and therefore make overdosing easier.  You do not hear of many people eating 10 apples a day to try and be healthier but most people think nothing of popping a few extra multi vitamins.

3) MULTI VITAMINS MAKE YOU MISS OUT ON OTHER IMPORTANT NUTRIENTS:- Taking multi vitamin tablets often means that you miss out on other important nutrients.  For example if you take a multi vitamin and skimp on the fruits and vegetables you will be missing out on a lot of dietary fibre.  If you consume a multi vitamin because you do not like nuts then you will be missing out on a lot of omega 3 fatty acids which are also required for good health.  Vitamins are not the only thing you need for good health and a lot of people that take multi vitamins forget this.

4) MULTI VITAMINS CAN BE UNBALANCED:- When I started writing about vitamins one of the first things I did was look at my current multi vitamin supplement to see what it contained.  I assumed it would contain 100% of the RDA for each of the thirteen vitamins.  However, I was quite surprised to see that it was very unbalanced.  It contained 100% of the recommended allowance for vitamin A but a huge 1000% of the RDA for vitamin B12.  Whilst this is not a huge problem as B12 is water soluble (and therefore very difficult to overdose on) the same supplement also contained 200% of the RDA for vitamin D which could lead to dangerous calcium deposits.  Furthermore, this is just one supplement.  Other supplements contain completely different concentrations of the various vitamins meaning they could potentially contain toxic levels of fat soluble vitamins.

5) MULTI VITAMINS DO NOT TAKE INTO ACCOUNT YOUR CURRENT DIET:- On top of the fact that different multi vitamin tablets contain different concentrations of each vitamin, most people do not think about their current diet when taking these supplements.  Your current diet may contain the RDA for certain vitamins and be lacking in others.  If you take a multi vitamin to fill these gaps you will also be overdosing on the vitamins for which your diet contains adequate levels.  People eat so many different foods and I don’t think one tablet can be relied upon to fill the various gaps in different people’s diets.

6) MULTI VITAMINS CAN BE TOXIC:- Many multi vitamins are synthetic which means they are laboratory simulations of natural vitamins.  These synthetic vitamins often contain a number of toxic by-products which can be damaging to your health.  This means that not only do multi vitamins encourage you to take potentially toxic doses but in a lot of cases they contain toxic ingredients too.

7) MULTI VITAMINS CANNOT BE ABSORBED AS EASILY:- Your body is designed to absorb vitamins in their natural form and often struggles to absorb synthetic versions.  Therefore, even if you are getting the RDA of the various vitamins through supplements you are unlikely to be getting the full benefits that natural alternatives would provide.

Since I wrote my original articles on vitamins I have not touched my multi vitamin supplement.  The main reason for this is that I did not know how damaging overdosing on certain vitamins could be.  After doing my research and finding this out I did not want to take the risk.  People may have a genuine reason for being deficient in certain vitamins.  For example, certain medicines can interfere with the absorption of vitamin K.  In these instances supplementation for that specific vitamin may be required.  However, I do not think ‘one size fits all’ multi vitamins are the answer.  Everyone eats differently and therefore has different vitamin requirements.  My advice is to look at your current diet and then try to address the vitamin deficiencies by adding some additional foods.  For example, if you are lacking in vitamin A try and add some liver, milk, carrots or spinach to your diet.  Not only will you be topping up on vitamin A but you will be getting some dietary fibre and other important nutrients too.  If there is a genuine reason that you cannot get the RDA of certain vitamins from the foods you eat then get some supplements that provide you with just those vitamins.

In my opinion you should not try and substitute real, whole foods with synthetic tablets.  You can get adequate amounts of each of the thirteen vitamins by eating a healthy, well balanced diet and getting some sunlight each day (for vitamin D).  There will be exceptions where your require a supplement for a specific vitamin but overall diet should be the focus when getting your RDA of the thirteen vitamins.

What’s your opinion on multi vitamins?  Do you currently take them?  Has this article made you rethink your approach?  Do you have any counter arguments that promote multi vitamins?  Are there any other adverse effects I have missed?

Bodyweight Soccer Sprints

In my last few posts I mentioned that I had put together a simple bodyweight routine whilst I was back at my parents house for Christmas.  Today I am going to be fully explaining this bodyweight routine.

The creation of this routine came about because I had no access to a gym at my parents house.  In the past I have just accepted this and not worked out at Christmas.  However, this year I wanted to be a bit healthier and do some exercise.  My first thought was to go jogging but the pathways were very icy and I didn’t want to be slipping and sliding all over the place.  So with jogging out I thought about what else I could do.  I then remembered a post that I had read way back in August on bodyweight burpees (see the video below for a demonstration – apologies for the cheesy music).

I had done bodyweight burpees in the past and knew that they would provide me with a good all round workout.  However, I did not feel they were enough on their own and wanted to create a full routine.  Later that day I was reading Andrew Rubalcava’s concluding post on free weights vs machine exercises which featured the awesome training video from Rocky IV.  This gave me some inspiration.  I thought I need to come up with a workout like Rocky’s that gets me outside, involves some resistance training/heavy lifting but also involves some running/cardiovascular exercise.  In other words a good all round workout that can be performed outside with little or no equipment.  After a bit of thinking I came up with ‘Bodyweight Soccer Sprints’.

WHAT YOU WILL NEED TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- A set of soccer goalposts (or something similar) that facilitates pull ups.
- A rucksack (optional).
- Bottles of water (optional).

HOW TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- 1) Go outside.
- 2) Find a set of soccer goalposts (or something similar) that facilitates pull ups.
- 3) Choose the number of bodyweight burpees that you will be starting with (bear in mind your overall fitness when picking this number).
- 4) Grab the top bar of the soccer goalposts and pull yourself up.
- 5) Lower yourself down.
- 6) Place your hands on the floor.
- 7) Kick your legs out and assume the push up position.
- Perform a push up.
- 9) Pull your legs in.
- 10) Jump up and grab the top bar of the soccer goalposts.
- 11) Congratulations.  You have just performed your first bodyweight burpee.  Now repeat until you reach the number of bodyweight burpees you chose in step 3.
- 12) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 13) Perform another set of bodyweight burpees that is one less than the number you started with.  For example, if you chose ten bodyweight burpees in step 3 go down to nine this time.
- 14) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 15) Repeat this process until you get down to one bodyweight burpee.
- Note: If you want to add resistance to this workout you can also wear a rucksack and fill this with a few bottles of water (or something similar that will add weight to the rucksack).

The first time I did bodyweight soccer sprints they absolutely kicked my ass.  I thought I was quite fit and this workout would not be too much trouble but trust me it’s a lot more difficult than it seems, especially when you add the weighted rucksack.  The last few sprints are an absolute killer.

Currently, I’m starting my workout with ten bodyweight burpees and then working my way down to one whilst wearing a rucksack containing 3.5 litres of water.  I plan to keep the number of bodyweight burpees I do constant and add 0.5 litres of water to the rucksack each week.  So by the end of January I will be on 5-5.5 litres.

I would not recommend doing bodyweight soccer sprints every day.  The first time I did them I was very sore the following day so I would suggest doing them every other day instead.  Also you do not need soccer goalposts to to bodyweight soccer sprints.   Anything which you can do a pull up on is fine.  In fact since I have come back to my house in Salford I have been using the climbing frame in my local park because I can’t reach the goalposts (they must be bigger here).  However, bodyweight climbing frame sprints doesn’t have quite the same ring to it .

Another thing I must emphasise is the importance of proper form when doing bodyweight soccer sprints.  I found the first time I did them the sprints really tired me out.  After two or three sprints when I came to do the bodyweight burpees I noticed I was not doing proper pull ups and not getting all the way down with my push ups.  Therefore, to make sure my form is consistent I have a little rest and get a drink of water when I notice it slipping.  Just make sure your rest periods are brief and do not compromise the intensity of your workout.

So there you have it…my very first bodyweight routine.  Bodyweight soccer sprints work most of the major muscle groups (biceps, triceps, back, shoulders, legs, abdomen), provide you with a good cardiovascular workout and can be completed in about 30 minutes.  Plus, they’re extremely versatile.  You can add weight to the rucksack and do more reps to make bodyweight soccer sprints more difficult.

Give them a try and let me know what you think.  I’m pretty sure you will be amazed at how tough they turn out to be.

4 Ways to Motivate Yourself in 2009

Today I want to write about a topic that I feel is quite important if you want to succeed at anything – motivation.  Whether it’s a fitness plan, a new diet, being good at your job or anything else in life you need to be motivated to succeed.  In my last post I discussed my fitness resolutions for 2009.  What I failed to mention in that post is the need for motivation in all of them.  Writing a list and saying you want to do this, this and this is easy.  However, actually having the motivation to do the things on that list is not so simple.  To explain this concept further I want to share with you a little story about this list…

My second resolution on that list was to do more bodyweight training.  To keep up with this resolution I wanted to continue doing an outdoor bodyweight routine that I had put together whilst stopping over at my parent’s house (I will be discussing this workout in my next post).  Now I really am not a fan of cold weather so exercising outdoors is not usually my first choice.  However, there were two big factors that pushed me towards this type of workout.  First, I did not have access to a gym and still wanted to do something to keep myself physically active.  Secondly, I was on holiday from work during the Christmas period so I could get myself nice and warm in the house before stepping outside which made the whole routine a lot more bearable.

Next week I return to work full time which means I have two options when it comes to this workout:

1) Get up early and do this workout before work.
2) Do this workout in the evening straight after work.

I presently live in Salford, UK and anyone who has been there will know that it is not the kind of place you want to be jogging around in the evening.  This leaves me with option 1 as my only realistic choice.  Since I am starting work on Monday I decided that on Saturday morning I would get myself up nice and early and do this workout.  I could then repeat this on Sunday and be ready to face the early morning workouts during the week ahead.

Come Saturday morning my alarm went off.  I actually wasn’t that tired but it was very cold so I hit snooze to give myself 10 more minutes to warm up.  The alarm went off again and I needed another 10 minutes.  In the end I did not get out of bed early and had to do the workout in the afternoon.  Since it was a Saturday this was not a massive deal because I had the whole day to workout.  However, if I do this on Monday morning I will have to go to work and the opportunity to workout will be gone.

This got me thinking why I didn’t get out of bed when the alarm first went off?  Sure it was cold but during this time of year it is going to be cold all day.  When I cut out the excuses I realised that it came down to one basic thing – I wasn’t motivated enough.  Once the alarm goes off I am awake and I choose whether to get out of bed or stay in it.  I cannot control the weather and so should not be using it as an excuse but control whether I get out of bed.

Now that I had established I was not motivated enough to get out of bed I started thinking of ways I could motivate myself.  Luckily for me a lot of the fitness blogs I read have been posting about this very topic.  Today I would like to bring all this fantastic information together and share with you some of the best motivational ideas from around the fitness blogosphere:

1) LISTEN TO SOME INSPIRATIONAL MUSIC OR WATCH SOME INSPIRATIONAL SCENES:- Andrew Rubalcava did a really great post entitled songs to help you kick holiday sluggishness where he listed 10 highly inspirational songs.  Some of these songs were from films such as Rocky and the Karate Kid so came with a kick ass training video.  It may sound a little cheesy but just watching these videos before working out can really alter your frame of mind.  The training videos from Rocky just make me want to get out there and emulate what he is doing – even if it is cold.  So next time you need some motivation take five minutes to listen to a song that you find inspirational or watch a short video that motivates you.  It could provide you with that little push that you needed.

My only problem with this post is that Andrew missed out one of my favourites – the training scene from Rocky 4 set to ‘Hearts on Fire’ (he had used it recently in a previous post) so I have included it here:

If Rocky can do it in the freezing Russian temperatures during the Christmas holidays then surely I can get out of bed an hour earlier in the morning

2) LEARN TO PAY THE PRICE:- Vic Magary puts it perfectly in his post How to be a Real Man in 2009.  You need to “determine the cost of what you want and then pay the price”.  I already determined the cost of doing my new workout routine earlier in this post.  The cost to me is getting up extra early in the morning.  The reason I didn’t get up on Saturday is because I didn’t want it enough.  As Vic says; “It all comes down to how much you want it”.  If I really want to do these bodyweight workouts then I will spring out of bed as soon as the alarm goes off and not reach for the snooze button.  You should develop a similar attitude when it comes to your own fitness goals.  Determine the cost (whether it be joining a gym, missing out on a bar crawl or skipping take away Friday) and then learn to pay the price.

3) DEVELOP A WINNERS MINDSET:- Rusty’s post on developing the winner’s mindset expands upon the concept of learning to pay the price perfectly.  He says that without hard work a goal is meaningless and explains how you can learn to look forward to hard work.  I feel Rusty’s got it spot on here.  If you can develop a winner’s mindset getting up early and training in the cold weather becomes a lot more bearable.  Although you will still have to pay the price of getting fit you will be much more willing to do so.  Next time I get up for my bodyweight workout I need to remember that every workout I do is going to make me stronger, leaner, fitter and healthier.  If I keep it up for a month I’m going to realise massive improvements.  Surely that is something to look forward to and enjoy.

4) TAKE ADVICE FROM THOSE WHO HAVE ALREADY SUCCEEDED:- Athletes and sports stars usually know what it takes when it comes to staying motivated.  They’ve been in situations where it would have been far easier to stay in bed or skip the workout but they didn’t.  For this very reason they have excelled in their field and become the best at what they do.  Sometimes listening to how these people have done so well can be extremely motivating.  Eartha has put together a fantastic ebook entitled 100 Inspirational Fitness Quotes which you can download at absolutely no cost to yourself.  It contains lots of great quotes and here is one of my favourites:

”I wouldn’t say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it.” – Michael Phelps

This guy was a stand out performer at the 2008 Olympics.  He got there by sacrificing a lot of time and putting a lot of work into his swimming.  If I put the same amount of effort into my bodyweight workouts and you put it into achieving your fitness goals just imagine how far we could go.

Even the most positive people need to be motivated at times and I hope these tips have helped.  On Monday morning I’m going get out of bed as soon as the alarm bells ring, make myself a hot coffee (hey even motivated people can do with a quick winter warmer), watch a short inspirational video (I think Rocky 4 is going to have it all the way…that training scene never gets old) and then start paying the price (i.e. going outside and working out).  If I want to succeed with my fitness resolutions this year I’m going to need to develop a winner’s mindset.  Lying in bed because it’s cold simply won’t cut it.

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