LAWS OF SUCCESS

. Show a Real Interest in Others
1. Let the other person do most of the talking.
2. Encourage others to talk about themselves.
3. Be a good listener.
4. Talk in terms of the other person's interest.
. Be a Better Listener
* Do you need to improve your listening skills? According to experts, "good listeners" display a pattern of distinctive behaviors and these can be easily practiced and mastered.
1. Stay focused. Minimize external distractions and pay close attention to what others say.
2. Interpret both words and emotions. The words people use are just one part of what they're saying. You can capture the whole message by also paying attention to the emotions behind the words.
3. Do not interrupt. Interruptions decrease effective communication.
4. Resist filtering. Be open-minded; don't judge what someone says by your values only.
5. Summarize the message. Be sure you've heard something correctly by offering a quick summary of what the other person has said.
Communicate Effectively Within Teams
* No matter what business you're engaged in, it's likely you are a member of one or more teams, or will be soon. Here are some ideas to help ensure that the players on your team communicate well with each other.
1. Treat people like individuals.
2. Make each team member responsible for the team product.
3. Create a shared sense of purpose.
4. Make all goals team goals.
5. Share the glory, accept the blame.
6. Get involved, stay involved.
7. Mentor and coach team members.
8. Take every opportunity to build the team's confidence.
Remember Names: Here's How
1. Make sure you hear a name clearly and can pronounce it correctly.
2. Ask the person to repeat his or her name if necessary.
3. Get a distinct impression of the person - note physical characteristics, listen to the person's voice, try to "visualize" the personality.
4. Repeat the person's name to yourself several times to get it fixed in your mind.
5. Use the person's name several times during your conversation.
6. Associate the name with a word picture that's colorful, action-oriented, even exaggerated.
The Two-Step Time Management Rule
* Practice this simple rule to see how it will save you time and help you reach your goals:
1. Plan your day to achieve your goals.
2. Keep to your plan.
Practice Good Communication
1. Whether you're speaking to one person or communicating with a large audience, you can deepen the impact of your message by following these simple guidelines:
2. Be excited about the topic.
3. Convey ideas enthusiastically.
4. Animate your presentation with voice and gesture.
5. Speak directly to the audience.
6. State your points clearly and concisely.
7. Keep in mind that anecdotes are essential to strong presentations.
8. Summarize your main points often.
9. Get people involved in your presentation.
Express Appreciation: Four Key Points
* Appreciation: It's one thing we can never get enough of! In fact, one of the most powerful ways to build lasting relationships is to let people know about the strengths you see and admire in them. Be generous in expressing your appreciation. And remember to be specific about the strengths you observe.
1. Give honest, sincere appreciation.
2. Don't criticize, condemn, or complain.
3. Make the individual feel important.
4. Give the person a fine reputation to live up to.
* "You have it easily in your power to increase the sum total of this world's happiness now. How? By giving a few words of sincere appreciation to someone who is lonely or discouraged. Perhaps you will forget tomorrow the kind words you say today, but the recipient may cherish them over a lifetime." &emdash; Dale Carnegie.
Networking Ideas That Make a Difference
* Smart business people understand the value of networking. Put simply, expanding your contacts improves your chances to build good relationships, discover leads, and generate increased sales. Plus, the more people you get to know in your own industry - or in different businesses and functions - the easier it will be for you to find the best sources when you need specialized information or the insights of an experienced professional. Here are some known ways to widen your circle of contacts by improving your networking strategy:
1. Offer to help others. End meetings and calls by asking, Is there anything I can do to help you?
2. Communicate your unique knowledge and expertise to others.
3. Share your own personal contacts judiciously.
4. Be approachable.
5. Write personal thank-you notes to people who help you.
6. Follow through on your commitments - always.
And when you're planning to participate in a networking event, increase your chances for success by applying these easy ideas:
1. Know who will be attending the event.
2. Arrive early.
3. Dress appropriately.
4. Bring lots of business cards.
5. Have a personal 30-second "commercial" ready.
6. Remember people's names and use them in conversation.
7. Spend most of your time with people you don't know.
8. Learn about other people before you start talking about yourself.
9. Have fun.
. Problem Solving: The Four Question Approach
* This deceptively simple formula will amaze you. Try it.
1. What is the problem?
2. What are the causes of the problem?
3. What are the possible solutions?
4. What is the best possible solution?
* Once you've discovered the best possible solution, take action!
* The key is not to be overwhelmed by problems.
Habits for Improving Performance
1. Clear your desk of all materials except those relating to the immediate task.
2. Do things in the order of their importance.
3. When you face a problem, solve it right away if you have the information needed to make a decision.
4. Learn to organize, delegate, and supervise.
How to Conquer Worry and Manage Stress
* "You can conquer almost any fear if you will only make up your mind to do so." This wisdom comes from Dale Carnegie who also devised a simple formula for holding anxiety in check. Give it a try and you'll discover it really works.
1. Try to compartmentalize worry so that it doesn't carry over from one day to the next.
2. Ask yourself what is the worst that could happen.
3. Prepare to accept the worst.
4. Try to improve on the worst.
5. Remind yourself of the toll worry can take on your health.
6. Remember that ninety percent of what you worry about never happens.
* "If you want to develop courage, do the thing you fear and keep on doing it until you have a record of successful experiences behind you. That is the quickest and surest way ever yet discovered to conquer fear.
* You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind."
* "Finish each day and be done with it... You have done what you could; some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it well and serenely." &emdash; Ralph Waldo Emerson.
. Strengthening Relationships: A Time-Tested Strategy
* It has been reported that one of the greatest personal strengths of Jacqueline Kennedy Onassis was her ability to make the person she was speaking with feel like the most important person in the world.
1. Don't criticize, condemn, or complain.
2. Give honest, sincere appreciation.
3. Become genuinely interested in other people.
4. Smile.
5. Remember that a person's name is to that person the sweetest and most important sound in any language.
6. Be a good listener. Encourage others to talk about themselves.
7. Talk in terms of the other person's interests.
8. Make the other person feel important, and do it sincerely.

Exercise and state of mind

Considerable evidence documents the countless benefits of a sound exercise program. Some of these benefits are obvious: An improved level of muscle tone, a leaner body, a radiant glow that often occurs when individuals feel a sense of accomplishment, etc. Many of the positive consequences of regular exercise, however, are not outwardly apparent. When considering the mind/body connection, there is definitely "more than meets the eye" for the benefits of exercise.

Physical activity has been shown to affect a person's mental and emotional processes, both during and after exercise. While the degree to which these processes are influenced varies with the individual, type of exercise modality and specific features of the program (how long, how hard, how often), exercise can have a meaningful impact on the various facets of the mind/body connection. The many benefits attributed to exercise include the following:

* May enable a person to think more clearly

* May improve short-term memory

* May relieve stress

* May influence a person's mood state

* May decrease depression

* May enhance a person's level of self-esteem

* May influence addictive behavior

* May promote brain-cell growth

* May increase creativity

Clearing mental clutter

Research indicates that regular exercise enhances an individual's ability to think clearly and to perform certain cognitive tasks. How exercise influences these factors is not known. One plausible theory is that exercise increases body temperature, which speeds catalytic occurrences that facilitate cognitive functioning and performance.

Say what?

Exercise can improve short-term memory by energizing and revitalizing the mind. The reason for this may be simply because exercise increases the flow of both blood and oxygen to the brain. This benefit may be especially consequential for older adults, who can have memory problems with advanced age.

Coping with the demands of life

Data on physical activity indicate that individuals have reduced levels of stress as a result of exercise. Regular exercise can reduce stress response and boost a person's ability to recover from stress. There are several theories to explain why stress reactivity diminishes following exercise. The "opponent process theory" hypothesizes that the physical stress of exercise may elicit an opposing response (reduced stress) after exercise. Another theory, the "sympathetic toughness concept," suggests that repeated exposure to physical stress may train the body to be less affected by demands on it, and to recover more quickly from psychological stress.

Brightening up

Individuals who exercise often report that they "feel better" after working out. This may result from several factors, including physiological responses (increased energy), perceptual responses (enhanced self-esteem) and affective responses (reduced level of negative thoughts and feelings). Whatever the combination of factors, it seems clear that exercise has a positive influence on the level of anxiety and general mood. To explain the effect of exercise on anxiety and mood, several theories have been advanced. One popular theory hypothesizes that exercise triggers the release of mood-altering chemicals, such as endorphins and serotonin, in the brain. Another theory suggests that simply taking a break from the daily routine can reduce anxiety and improve mood.

Improving mental health

Recent studies show that exercise can have a significant effect on depression. Sedentary men and women are more than twice as likely to be depressed as physically active people. In reducing depression, exercise has been found to be effective for all ages, for men and women, and for varying degrees of depression. But the reason for the antidepressant effect of exercise has not yet been identified.

Feeling good about yourself

Exercising on a regular basis is associated with improved self-esteem. The data suggest that physical self-esteem may encompass different factors, including perceptions of sport competence, bodily attractiveness, muscular fitness and development, and baseline physical conditioning. Thus, the impact of exercise on self-esteem depends on which factors an individual feels are important, and on the perceived impact of their exercise. The more importance a person places on the physical component of self-esteem, the greater the degree that exercise can influence their level of self-esteem. Unfortunately, attempts to research the precise cause-and-effect relationship between exercise and self-esteem have produced inconclusive findings.

Changing addictive behavior

Although a limited number of studies have attempted to identify the psychological changes produced by regular exercise in individuals with addictions, there are some promising findings. Significant decreases in anxiety and baseline depression levels, as well as enhanced levels of self-esteem, have been found in addictive individuals who exercise regularly. Positive changes in dysfunctional behavior patterns have also been reported. Although no explanation exists for the possible positive influence of exercise on addictive behavior, exercise does offer hope as an effective intervention for some individuals who suffer from addiction.

Stimulating brain-cell growth

Recent studies involving animal experiments have found that regular exercise may spur the growth of new brain cells responsible for learning and memory. In addition, the findings show that exercise can measurably prolong the survival of existing brain cells. Although the research only involved animals, the results have obvious implications for humans. If vigorous exercise stimulates brain-cell production in people, all forms of exercise can offer individuals viable tools for revitalizing their minds.

Getting the creative juices flowing

Engaging in physical activity on a regular basis may increase a person's level of creativity. Some researchers suggest that the heightened level of creativity is simply a byproduct of increased oxygen flow to the brain. Others suggest that enhanced mood and creativity result from the release of hormones in the brain that are triggered by exercise. Still others hypothesize that exercise suppresses activity in the left hemisphere of the brain (responsible for logical thought), and stimulates activity in the right hemisphere (the part of the brain that regulates intuition and creativity).

A state of mind

As exercise psychologists continue to learn more about the mind/body relationship of exercise, the behavioral consequences of regular exercise will become more well known and appreciated. In the future, health/fitness professionals may be asked to develop detailed exercise prescriptions to address specific psychological objectives, in addition to particular physiological goals. The mind does, and will continue to, matter in exercise. FM



REFERENCES

Crews, D. J., and E. Hart. Understanding the psychological basis of exercise. In The StairMaster Fitness Handbook, 2nd ed. (J. Peterson and C.X. Bryant, eds.), Sagamore Publishing Co.: Champaign, Ill., 1995.

Raphael, R. D. Create better mental health through physical activity. ACSM's Health and Fitness Journal 2 (Supplement): 18-20, March/April 1998.

Eating plan for 1400 calories

There are many different types of eating plans available; however, the key to success is finding one that works for you.One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast.Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace. The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (ie, fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack.

Serving Sizes

Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a

pattern which to compare your intake with your goals. Based on the goals set above, try to consume the

appropriate amount of food based on the following serving sizes.

Breads, Cereal, Rice and Pasta Group

One serving=80 calories=1 slice bread, 2 slices “extra thin” or “diet” bread, ½ English muffin, ½ frankfurter or

hamburger bun, 1 small dinner roll, ½ cup starchy vegetables, ½ cup mashed or 1 small baked potato, ½ cup

cooked cereal, pasta, rice, 1 tortilla 6” across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2

rice cakes or 5 mini cakes.

Fruits

One serving=60-80 calories=1 medium portion of fresh fruit: orange, apple, banana, 2 Tbs. Raisins, ¼ cup

dehydrated fruit; ½ cup cooked or canned fruit, ½ cup fruit juice.

Vegetables

One serving=25-30 calories= 1 cup leafy green vegetables, ½ cup cooked, ½ cup chopped, ½ cup raw, ¾ cup

vegetable juice.

Milk, Yogurt and Cheese

Choose low-fat whenever possible…

One low fat serving=90 calories=1 cup skim or 1% milk, 1 cup non-fat yogurt, ½ cup low fat yogurt, 1 ounce low

fat cheese, ½ cup nonfat or 1% cottage cheese.

One regular serving=150 calories=1 cup whole milk or whole milk yogurt, ¾ cup fruit flavored yogurt, 1 ounce of

natural cheese, ½ cup cottage cheese.

Meat, Poultry, Fish, Beans and Nuts Group

Choose low-fat whenever possible

One low-fat serving=70 calories=1 ounce of cooked lean meat, fish or poultry, 4 Tbsp hummus, 1/3 cup cooked

dry beans, 3 egg whites, 1 ounce low-fat cheese

One regular serving=100 calories=1 ounce cooked meat, 1 egg, 4 ounces tofu, 1 ounce of natural cheese, 1Tbs. peanut butter.

Breakfast: 325 calories

This is one meal… Feel free to eat this in parts.

Choose ONE of the following:

• Toast (2 slices reduced-calorie 100% whole wheat)

• Toast (1 slice 100% whole wheat)

• ½ English muffin

• ½ cup bran cereal

• ¼ cup Grape-Nuts

• 1 ½ cups Puffed cereal

• ½ cup grits

• ½ cup cooked oatmeal

• ½ cup shredded wheat

And ONE of the following…

• 1 cup nonfat or 1% milk

• 2/3 cup plain, fat-free yogurt

• ½ cup nonfat or 1% cottage cheese

And ONE of the following…

• 1 boiled egg (up to 4 per week)

• 1 chicken sausage

• 2 slices bacon

• 2 ¼ teaspoons peanut butter

And ONE of the following…

• 1 small banana

• ½ cup orange juice (with calcium)

• ¾ cup red or green grapes

• 1 ounce raisins

• 1 apple

• 1 orange

And…

• 8 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares (provita)and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

And…

• 16 ounces water

Lunch: 325 calories

Choose ONE of the following:

• Note: 3 ounces = 1 deck of cards or size of palm of hand

• Grilled chicken on a pita – (3 ounces)

• Tuna sandwich – (3 ounces tuna, 2 slices reduced-calorie wheat bread)

• Chicken/turkey/tuna/beans in salad– (3 ounces /3 slices)

• 1 Tbsp peanut butter sandwich with 1 Tbsp jam on reduced calorie whole wheat bread

• 2 eggs (hardboiled or scrambled) with 2 slices whole wheat toast

• 1 ½ cup low-fat cottage cheese with 2 slices whole wheat toast

• 3 Tbsp. Hummus with lettuce and tomato in a wrap

• Chicken and veggie stir-fry (1½ cups), rice (1/2 cup)

• 1 bowl soup, 2 Saltine crackers, small salad with 2 Tablespoons reduced fat oil and vinegar

• 1 grilled cheese sandwich on whole wheat bread

• Large garden salad large (1 cup leafy greens, 1 cup mixed colorful vegetables, 6 oz sliced chicken, 2

Tablespoons reduced fat oil and vinegar, ½ cup wheat thins)

And ONE of the following…

• 1 cup low-fat yogurt with ¼ cup applesauce

• 1 cup non-fat or 1% milk with ¼ cup applesauce

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Dinner: 300 calories

Choose ONE of the following:

• 2/3 cup beans and rice

• 2/3 cup whole wheat pasta

• 2/3 cup couscous

• Bread, multi-grain (2 slices)

• 1 cup lentils

And ONE of the following…

• 3 ounces chicken or turkey (white meat, no skin)

• 3 ounces fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh tuna and salmon)

• 3 ounces tofu (not deep fried)

• 3 ounces shellfish (clams, lobster, crab, shrimp, scallops, imitation crab)

• 2 fat-free hot dogs

• 2 ounces lean deli meat

And ONE of the following…

• Garden salad (large = 1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tbsp. Low fat dressing)

• 1 cup broccoli

• 1 cup carrots

• 1 cup non-starchy vegetable (full list at the end)

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Non-Starchy Vegetables

Artichoke

Artichoke hearts

Asparagus

Beans (green, wax, Italian)

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Green onions/scallions

Greens (collard, kale, mustard, turnip)

Kohlrabi

Leeks

Mixed vegetables (without corn or peas)

Mushrooms

Okra

Onions

Pea pods

Peppers (all types)

Radishes

Salad greens (endive, escarole, lettuce, romaine,

spinach)

Sauerkraut

Spinach

Summer squash

Tomato (fresh or canned)

Tomato sauce

Tomato/vegetable juice

Turnips

Water chestnuts

Watercress

Zucchini

100 Ways to Lose Your Gut

Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever.

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs. Read labels.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.

Get off your ass.
Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.

Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.

Exercise blind.
When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Embrace yardwork.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

Snack on dill pickles.
They have one calorie per slice.

Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.

Rent motivation.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

Break a record.
Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

Smash your dinner plates.
And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters.

Cut carbs.
Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.

Lift first, then run.
By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.

Change directions.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.

Fill up on high-fiber foods.
Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.

Don't skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.

Try the VersaClimber.
The more vertical you are when doing cardio, the more calories you burn.

Don't be a couch potato.
If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym.

Hit the weights.
If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.

Pass on the potatoes.
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)

Eat your biggest meal of the day after you lift.
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

Chug H20 before a meal.
The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.

Request substitutions.
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)

Join a league.
That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that'll ensure you keep showing up.

Break between scoops.
That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.

Brush your teeth more often.
In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.

Eat an unbalanced diet.
"By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes," says Volek. And that'll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week's time.

Dial up an incline.
When you run outside, you apply force to the ground and propel your body weight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running.

Stick to no-calorie drinks.
That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.

Have breakfast every day.
Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day.

Avoid foods that come in a bag or box.
Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.

Snack between meals.
This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.

Buy a TiVo.
And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third.

Load up on yogurt.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.

Order appetizers.
And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.

Pop peanuts.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all.

Track your calories.
You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being.

Do sprint intervals.
Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.

Check your mood.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.

Shop for one.
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will—you'll at last have done a lot less damage to your waistline.

Find inspiration.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you'll see them often, like on the fridge or in your office at work.

Go the distance.
Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.

Cheat once a week.
Use the meal as a reward for a week's worth of hard work, or the completion of a project you've been dreading. "It's OK for people to blow one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight," he says.

Row to the sky.
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power in order to give you the momentum to perform the move, says McGarr.

Avoid white bread.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn't. "The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods," says Katherine Tucker, Ph.D., the study author.

Keep an eye on portion sizes.
"Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight," says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. "If they go out to eat, they're much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up," she says.

Never forbid yourself a favorite food.
Here's a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn't been given the order. Blame the allure of the forbidden: The more you tell yourself you can't eat something you love, the more you're going to want it.

Outdo yourself.
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can't beat your original distance.

Sneak extra activity into your day.
Pace around your office while talking on the phone; run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.

Turn off The Late Show after the monologue.
Or give up the morning visit with Matt and Katie—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.

Buy some new blinds.
And maybe a new mattress, because it's not just the amount of time you spend sleeping that keeps you lean, it's also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you're not resting soundly enough, and you'll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you'll end up storing calories rather than burning them.

Don't starve yourself.
"Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat," says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.

Eat more slowly.
"It can take 12 minutes or longer for the signal that you've started to eat to make its way to your brain," says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You'll be more likely to talk and therefore to eat more slowly.

Floss twice a day.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.

Pull-Up & Push-Up Programs

Few men want to spend every day in the gym. But that doesn’t mean they can’t do some solid resistance training away from the barbells and dumbbells. A combo plan of pull-ups and push-ups provides a great pump. And by varying the arm angles of each exercise you can hit all the upper body muscles. On these pages are complete pull-up and push-up exercises. You can do all of them or just a few. Either way you won’t have to worry about going soft.

BEGINNER PULL-UPS

This exercise develops the muscles used in regular pull-ups and is for those men who cannot do full sets of regular pull-ups. Begin by using a chair or having someone boost you up to the starting position, which is with the head over the bar and hands at a medium to wide grip (1). Slowly lower yourself until arms are bent at 90-degree angles (2), and hold for a few seconds. Then lower until arms are straight (3) and hold for a few seconds. Then drop down, rest briefly and do another repetition.

Perform as many reps as possible, and work up to a point where you can do standard pull-ups.

STANDARD PULL-UPS

Grasp the bar with hands shoulder-width apart, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

NARROW-GRIP PULL-UPS

Grasp the bar with hands as close as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

WIDE-GRIP PULL-UPS

Grasp the bar with hands as wide as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

REVERSE PUSH-UPS

(Triceps)
Begin with hands behind you grasping a chair or other suitable object, fingers forward. Beginning with arms bent at a 90-degree angle, and keeping legs straight throughout, proceed to push up until arms are straight. Pause,
then lower to starting position.

ONE-ARM PUSH-UPS

(Shoulders & Triceps)
Place the left palm flat on the ground under the head, and grasp the left wrist with the right hand. Proceed to push up until the left arm is straight. Pause, then lower to starting position. Perform sets with each arm working.

SLANT PUSH-UPS

Begin with arms bent at 90-degree angles, hands at sides facing forward. Proceed to push up until arms are straight. Pause, then lower to starting position.

ELEVATED PUSH-UPS

(Chest & Shoulders)
This is a basic push-up, except your feet are elevated on a bench or other suitable object. Once in place, with hands under shoulders and body aligned, proceed to push up until arms are straight. Pause, then lower to starting position.

ANGLE PUSH-UPS

(Biceps & Triceps)
Begin with arms bent at 90-degree angles, the left hand
palm forward next to the head and the right hand palm
forward by the chest. Proceed to push up until arms
are straight. Pause, then lower to starting position.

MIDSECTION WORKOUT PERFECT ABS

The stomach-defining maneuvers illustrated here work perfectly together. Some use dumbbells and a bar for added emphasis. Perform each repetition slowly, holding the contracting ab muscles for a few seconds halfway through each exercise. We recommend two sets of 10 repetitions each, but feel free to perform as many sets and reps as you like.

ABDOMINALS

Legs-Raised Crunches
Lie on your back with legs raised and bent, and with hands behind the head. Proceed to raise the head and shoulders off the ground. Pause, then lower
to starting position.

OBLIQUES


Bar Twists
Stand grasping a bar on the upper back, with feet wide apart. Proceed to twist to the right. Pause, then twist to the left.

ABS & OBLIQUES

Bar Extensions
Stand grasping a bar on the upper back, with feet wide apart. Proceed to extend down to the right, lowering the bar to that side. Pause, then rise and extend down to the left.

OBLIQUES


Bar Bends
Stand grasping a bar on the upper back, with feet wide apart. Proceed to bend to the right. Pause, then bend to the left.

ABDOMINALS

Hip Raises
Lie on your back with hands palms down at sides and with legs raised together. Proceed to press down and raise hips high off the ground. Pause, then lower to starting position.

ABDOMINALS

Leg Raises
Lie on the ground with hands palms down by sides and with legs straight out together slightly raised. Proceed
to raise legs up a foot or so. Hold for several seconds, then return to starting position.

OBLIQUES

Side Leg Raises
Lie on your left side, leg over leg, extending the upper body up on the left forearm. Proceed to raise the right leg. Pause, then lower to starting position. Perform a set, then turn over on your right side for another set.

ABS & OBLIQUES

Dumbbell Twists
Stand grasping a dumbbell with both hands in front of the waist. Proceed to twist to the right. Pause, then twist to the left.

ABDOMINALS

Hanging Knee Raises
Hang from a platform with feet off the ground. Proceed to raise knees to chest level. Pause, then lower to starting position.

ABDOMINALS

Hanging Leg Raises
Hang from a platform with feet off the ground. Proceed to raise straightened legs until parallel to the ground. Pause, then lower to starting position.

ABDOMINALS

Sit-Ups
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs. Pause, then lower to starting position.

ABS & OBLIQUES

Sit-Up Twists
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs, then twist to the left. Pause, then lower to starting position and next rise and twist to the right.

ABDOMINALS

V Sit-Ups
Lie on your back with hands behind head and legs straight out together. Proceed to simultaneously raise the upper body and legs until they form a ÔVÕ. Pause, then lower to starting position.

WEIGHTLOSS FACTS

Supplements are only supplements; the real "magic bullet" is exercise.

Health and fitness magazines are full of advertisements for dietary supplements that promise to melt fat, grow muscle and fight fatigue. While many of the ads support their claims with a combination of customer testimonials, photos and related scientific data, the overall message often portrays the products as magic bullets instead of the supplements they are.

Fitness professionals should be able to provide clients with information, advice and guidance to sort through the maze of conflicting fitness and nutrition information. Unfortunately, keeping up-to-date on the latest information on dietary supplements can be a full-time job. So a simple fact to remember is that a dietary supplement is meant to supplement an otherwise balanced diet and healthy lifestyle. Although many dietary supplements can be a helpful addition to fitness programs, they will never be the "quick-fix" solution that many manufacturers would lead consumers to believe. With this crucial fact in mind, some supplements might be helpful for a particular client, while others can be ruled out right away.

Why are supplements so popular?

The dietary supplement market owes a large part of its recent success to the desire of the American population for a quick fix to many health and fitness goals. "Magic bullet" solutions tend to be particularly prevalent in the toughest fitness areas, such as losing body fat, building muscle mass and maintaining energy levels. But it's not just an alluring promise and a gullible customer that's driving record sales of dietary supplements -- it's that some might actually work. Other reasons for the phenomenal interest in dietary supplements can be attributed to the factors below.

Big bucks. The nutritional supplement market has an estimated annual income of $12 to $14 billion, and it is growing about 10 to 15 percent each year. This makes it an attractive business for vitamin makers, pharmaceutical companies and food manufacturers. The growth, however, is being driven by more than money, with various societal trends such as a higher percentage of older adults and the public interest in natural self-care methods expected to continue.

Public acceptance. The majority of Americans report consuming at least one dietary supplement, whether it be vitamin C, a multi-vitamin or an herbal supplement. A large part of the widespread acceptance and use of supplements stems from the generally positive publicity that supplements enjoy in the mainstream media. News reports tell of the latest results from medical and nutritional research studies linking nutrient intake with disease risk. As such, more people are aware of the relationship between diet and health, and supplements are viewed with growing levels of acceptance and popularity.

Emerging research. As public interest in supplements grows, scientific investigations are just beginning to sort the genuine benefits from the bogus claims. Innovative and often aggressive supplement manufacturers, however, are frequently well ahead of the scientific consensus -- meaning that answers to supplement questions can't always be found in mainstream medical journals. Funding support for supplement and herbal research is starting to come from a variety of sources including government agencies, universities, and public and private corporations. These results are then reported by various media, including television, radio, newspapers, and both general-audience and special-interest magazines. Unfortunately, the proliferation of media coverage for supplement research often confuses as much as it informs the public. Partly in response to the growing popularity of dietary supplements and self-care, two offices have been established at the National Institutes of Health: The Office of Alternative Medicine (OAM) and the Office of Dietary Supplements (ODS).

Flexible regulatory landscape. In 1994, Congress enacted the Dietary Supplement Health and Education Act (DSHEA), which established regulatory guidelines for dietary supplements. DSHEA is viewed by many in the supplement industry as a double-edged sword because it allows responsible supplement manufacturers to market products that consumers want, but it also opens the door for unethical companies to make unsubstantiated health claims or to cut corners in research and safety testing.

Availability. Due to their popularity and profitability, millions of American consumers are exposed to dietary supplements every day. Supplement exposure was once the exclusive domain of health food stores and organic markets, but has spread to large chain stores, the local grocery store and the Internet.

Population demographics. As the largest demographic group in America, the boomers are starting to turn 50 (about one every seven seconds). At this rate, people over 50 will account for more than 40 percent of the U.S. population within 20 years (about 130 million people). Why is this important? Mostly because folks in this demographic group tend to be concerned with maintaining their youthful activity levels by preserving their health and fitness -- which often includes regular exercise and nutritional supplements.

The self-care and prevention trend. The concept that it's better to stay well than to get well has taken hold over the past decade. Along with exercise, over-the-counter nutritional supplements represent a way for people to take responsibility for their own health and well-being.

How exercise compares

When debating whether to use supplements, remind clients of the many health benefits they are already getting from their exercise programs. Although it's easy to take the benefits of exercise for granted, it would be impossible to find a dietary supplement that can deliver the myriad of perks that can be had from regular exercise. At the start of each new year, Fitness Management publishes a "reasons to exercise" poster, displaying some of the top reasons and benefits of exercise. It's hard to imagine a dietary supplement that promises more than a handful of the 99 benefits on this year's poster.

Your role in sports nutrition

When it comes to dietary supplements and sports nutrition, there are a few ways to view supplements. At one extreme, someone could believe everything that they read and recommend that clients reach their health and fitness goals by swallowing pills and powders and spending hundreds of dollars on supplements each month. At the other extreme, someone could dismiss everything they read about supplements as hyperbole, and pass this cynicism along to clients by telling them that they're fools to consider any supplements. Clearly, neither extreme is the kind of thoughtful information that helps anybody.

Taking the middle ground, a person could try to balance the optimistic supplement claims with their own healthy skepticism by using the academician's way out -- saying that more research is needed before making a recommendation. Still another, more useful, approach is to use professional training and experience to appeal to a client's sense of logic. For instance, let's say that a client has been strength training on a regular basis for the past four months and now says that he read how HMB supplements (hydroxymethylbutyrate) can help him maintain muscle mass. Without knowing anything about HMB specifically, rely on training and experience to help the client weigh the pros and cons of starting a supplement regimen.

Although many supplements have been shown to be effective under certain conditions, set aside for now whether it can actually deliver on its health and fitness promises. Instead, try to focus on, and help the client understand, that an intelligent approach to exercise and diet are going to provide a much bigger "bang for the buck" than virtually any dietary supplement. Without the exercise program, the supplement is almost certain to fail in its promises. With the supplement, there may be an added benefit, but the magnitude of the effect will depend on a number of other factors related to exercise type and intensity, the adequacy of the individual's overall nutritional intake, and the body's response to the supplement.

Hot herbs and nutrients

What is it that makes one herb or supplement popular with the general public? The vast majority of dietary supplements, particularly herbals, had a long history of medicinal and therapeutic uses long before public interest became widespread. While there has certainly been a significant upswing in both the quantity and quality of scientific research on dietary supplements, the results from such studies generally serve as the basis for developing product claims relating to the function of the supplement in the body. Even though the specific ingredients and the research behind those compounds are important for detailed understanding of how and why dietary supplements may be beneficial, the most significant driver of public awareness of supplements is the media.

Top "fitness" nutrients

Fitness professionals recognize the importance of both training and nutrition for physical performance. The right balance of carbohydrates, proteins, fats, water, vitamins and minerals is necessary for optimal adaptations to training, yet many clients fail to eat the kind of diet they should. In some cases, a dietary supplement such as a daily multi-vitamin might be warranted as nutritional insurance, while in other situations, supplements may be used to induce very specific physiological effects, such as using ginseng tea as an afternoon pick-me-up. Outlined below are some of the more popular fitness-oriented supplements likely to be encountered.

Amino acids. Amino acids and various purified protein supplements are generally marketed to those trying to build muscle mass. More recently, however, high protein diets have again become popular, and protein-fortified products are available to promote weight loss and boost energy. Increasingly high doses of individual amino acids are touted for benefits outside of their traditional nutritional role in protein metabolism such as producing neurotransmitters, reducing inflammation and speeding exercise recovery.

Antioxidants. Antioxidants such as vitamins C and E, as well as a variety of phyto-chemical extracts from grapes, tea leaves and even pine trees, are often promoted as a way to combat the damaging effects of free radicals generated by intense exercise. Free radicals, which are reactive molecules produced in higher amounts during high-intensity exercise, have been shown to contribute to muscle damage, inflammation and perhaps muscle soreness. The theory behind antioxidant supplements is that they may aid in exercise recovery by interacting with free radicals before they can do their damage.

B-vitamins. B-vitamins are often recommended to athletes and avid exercisers because of their role in carbohydrate and protein metabolism. Sometimes positioned as "energy-formulas" or "stress-formulas," daily needs for certain B-complex vitamins such as thiamin, riboflavin and vitamin B-6, are often elevated for regular exercisers.

Iron. Iron is a popular supplement among athletes because of its role in transporting oxygen (via hemoglobin in red blood cells) in the blood. Although iron-deficiency anemia results in well-documented reductions in physical performance, most fitness enthusiasts are unlikely to require supplemental iron. It is generally ill-advised to supplement with iron unless iron deficiency is documented with a serum ferritin analysis. Even those at highest risk for low iron status (i.e., normally-menstruating female athletes) should consider having their iron status evaluated before taking iron supplements.

Hot sports supplements

When it comes to dietary supplements for improved fitness and performance, there are several that vie for the title of "most-hyped" sports supplement. Among the contenders are creatine, HMB (hydroxy-methyl-butyrate), HCA (hydroxycitric acid), pyruvate, carnitine, DHEA (dihydroepiandrosterone), vanadyl sulfate, chromium picolinate, whey protein, androstenidione, and ginseng -- among hundreds of other supplements and herbal preparations specifically touted for performance, weight loss, muscle building or general wellness. While supplements can be helpful if they are supported by a strong rationale, validated by controlled scientific trials and there is a clear need for the supplement for a given individual, they should be viewed with skepticism. [See related article, "Pills, Powders and Potions," page 50.]

For example, a relatively sedentary woman may be interested in using chromium picolinate because she saw ads touting it as a "fat burner." Without question, anybody doing little or no regular exercise can reap huge weight-control benefits from the right training program, which would be the obvious first step for this woman (instead of the quick fix promised by the supplement). After a few months of dedicated training, however, her weight-loss progress may begin to plateau. If this weight loss was slowing because she was having difficulty adhering to her diet late in the day, chromium supplements may help keep those late-day sugar cravings under control -- not a magical fat-burner, but often a helpful addition to a healthy diet and exercise program.

Exercise vs. supplementation

Although some of the popular dietary supplements may be helpful in specific situations for certain people, most pale in comparison to the benefits achievable through a regular fitness program. In most cases, the fitness plan, not the supplement, is responsible for doing the "heavy lifting" when it comes to delivering the key health benefits. The supplements may be delivering that "little something extra" that many need to get over a plateau or spur to a new level of fitness, but the supplements should always be viewed as just that -- supplemental to the larger program of diet and exercise. Saying that supplements are "good" or "bad" is overly simplistic. People should consider supplement use in the proper context of each individual's unique circumstance. FM

REFERENCES

Burke, L.M., et al. Dietary supplements in sport. Sports Medicine 15(1): 43-65, Jan 1993.

Chandler, R.M., et al. Dietary supplements affect the anabolic hormones after weight-training exercise. Journal of Applied Physiology 76(2): 839-845, Feb 1994.

Clarkson, P.M. Effects of exercise on chromium levels. Is supplementation required? Sports Medicine 23(6): 341-349. Review, Jun 1997.

Johnson, W.A., et al. Nutritional supplements: Fact vs. fiction. Adolescent Medicine 9(3): 501-513, Oct 1998.

McBride, J.M., et al. Effect of resistance exercise on free radical production. Medicine and Science in Sports and Exercise 30(1): 67-72, Jan 1998.

Mujika, I., et al. Creatine supplementation as an ergogenic acid for sports performance in highly trained athletes: A critical review. International Journal of Sports Medicine 18(7): 491-496, Oct 1997.

Nielsen, P., et al. Iron supplementation in athletes. Current recommendations. Sports Medicine 26(4): 207-216, Oct 1998.

Vukovich, M.D., et al. Effects of a low-dose amino acid supplement on adaptations to cycling training in untrained individuals. International Journal of Sports Nutrition 7(4): 298-309, Dec 1997.

Williams, M.H., et al. Creatine supplementation and exercise performance: An update. Journal of American College Nutrition 17(3): 216-234, Jun 1998.

Williams, M.H. The Ergogenics Edge: Pushing the limits of sports performance. Human Kinetics: Champaign, Ill., 1998.