Narkissos's killer shape-up tips!!! Part 3!

Narkissos's killer shape-up tips!!!Part 3
by Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.

October 12th 2009

Dear Readers,

October's here... and the temperature is slowly dropping in my part of the world. Everywhere around me I see people dragging their butts behind 'em. Gym-enthusiasts seem to have lost their enthusiasm.

Well I'm here to tell you guys to SNAP OUT OF IT!

I assume you've read the previous two installments of this series, and have been hungrily awaiting the third (and final) article in this series. Your wait is OVER! Let's get this party started!
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NB: For those of you are now joining us, here are links to this series' previous two installments... Narkissos's killer shape-up tips:

Part 1 (tips 1-3): http://www.getnarked.net/forum/showthread.php?t=9992
Part 2 (tips 4-6): http://www.getnarked.net/forum/showthread.php?t=9994
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7. Need motivation to move daily? Then start a running club!!

Let's face it... running kicks major ass, literally AND figuratively! The motion burns a hell of a lot of calories, as it heavily recruits a lot of musculature... particularly those of the core, hips, buns, and thighs... i.e. our problem areas. Need an endorphin boost? Then just about nothing beats a good all-out sprint. On a budget? Then hit the park. Running doesn't cost much in and of itself... it requires very little equipment, and can be done just about anywhere!** Running just rules.

( **NB: For the sake of joint preservation, please avoid running on uneven and overly hard surfaces. Also...Please select footwear appropriate to your activity.)

So where's the catch? Well, it's the same for any form of exercise: Motivation. People often complain that they "can't" motivate themselves to start or adhere to the activity. As regular readers of the NarkSide, you know that I don't believe in coddling... however, I've had my moments of impaired motivation myself. I've found that even the most hardcore athlete has 'em... and even said athlete can benefit from the structure and support that a group can lend. At the very least, it's great for a change of pace... and we all know that a change, however small, can help us bust through plateaus. So, let's get some plateau-busting action going!

6 simple start-up tips:

1. Think about what you're trying to achieve, and set goals.
2. Connect with like-minded individuals, and bring only those individuals on board.
3. Discuss and implement a running schedule that each of you can stick to.
4. Plan your distances in advance.
5. Sub-divide your group into smaller groups based on individual fitness levels (re: pace-setting)
6. Set up a notification system to alert your group to cancellations.

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8. Circuit-train!

And no, I'm NOT talking about those generic, bordering on geriatric, circuits that some health clubs have set up for self-processed couch potatoes. Those things are obsolete. Health clubs generally set up those useless little circuits so they can pack as many people as possible into each square foot of the gym. Logic would dictate however that a 5 dissimilar people, with dissimilar builds, workout experience, and goals would not benefit equally from the same workout... particularly where, as is typical for health club circuits, the resistance and machine settings aren't adjusted to the individual.

No... for the purpose of this article, we're talking personalized circuit training: exercise with purpose. Cookie-cutter work-outs SUCK!

That being said, why circuit training?

Why? Because it works... particularly for our purpose: getting in shape quickly.

Let's face it... most of you have full-time jobs or classes. Ergo, most of you require work-outs that are efficient, and not overly time-consuming. Workouts don't get much more efficient than circuit training! With circuit training, one gets the benefit of moderate resistance work as well as that of aerobic work... via keeping one's heart-rate up. What's not to love?

Sample circuit-training week:

Monday: Back; abs; Biceps

• Hyper-extensions -- 10 repetitions
• Horizontal Pullups -- 10 repetitions
• Crunches -- 10-15 repetitions
• One Arm Dumbell Rows -- 12-15 repetitions
• Lat Pulldowns -- 15 repetitions
• Laying leg-raises -- 10-15 repetitions
• Barbell Curls -- 15 repetitions

NB: Rest 60 seconds, then repeat 3 times.

Wednesday: Chest; Shoulders; triceps

• Dumbbell Pullover -- 12-15 repetitions
• Dumbbell (floor) Fly -- 12-15 repetitions
• Dumbbell Floor press -- 12-15 repetitions
• Kneeling Lateral Raises -- 12-15 repetitions
• Kneeling Overhead Press -- 12-15 repetitions
• Kneeling Bent-Lateral Raises -- 12-15 repetitions
• Triceps Kickback -- 12-15 repetitions

NB: Rest 60 seconds, then repeat 3 times.

Friday: Legs; abs

• Squats -- 20 repetitions. (Use dumbbells if bodyweight alone isn't a challenge)
• Hyper-extensions -- 10 repetitions
• Decline sit-up -- 10-15 repetitions
• Dead-lifts -- 10 repetitions
• Step-ups -- 10 repetitions (each leg)
• Reverse Hyper-extension -- 15 repetitions
• Standing Calf Raises -- 20 repetitions

NB: Rest 60 seconds, then repeat 3 times.

Suggestions: Add aerobic work on alternating days. 45-90 minutes should do the trick!
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9. Cycle EVERYTHING!
"Everything Nark?"

Yes... everything: from calories, to protein, to fats, to carbs, to training intensity/duration... cycle it all!

The best way to avoid getting stuck in a rut in life, is to add variety. Why would we approach fitness in any other way I ask? Most trainees don't have an answer... though their motivating factor is plain: it's easy. Yes, it's easy to get up and do the same thing everyday. It's easy to complain about it as well. It's easy to eat the same thing every day... boring yes, but easy... much easier than putting some thought into it. Much easier than scouring the grocery aisle for something new, 'exciting', and low-calorie to incorporate into one's diet... again, much easier than doing a little research on a new approach. It's 'easy' to look the same way for years on end... but hell, I doubt any of you is actually satisfied with just that, though you behave to the contrary. Let's nip it in the bud. Let's have a targeted approach!

Cycle your training:

• Weeks 1-2: Low volume, low frequency weight-training

(NB: 4 days per week, 2 exercises per body part, training each body-part once per week)

• Weeks 3-4: High volume, high-frequency weight-training

(NB: 6 days per week, 3-4 exercises per body part, training each body-part twice per week)

• Week 5: De-load

(i.e. moderate weight-training: 3 days per week, 1 exercise per body part, training each body-part once for that week)

Cycle your diet:

• Weight-training days: Moderate protein; High carbs; Low-fat
• Cardio-only days: High protein; Low carbs; moderate fat
• Off-days: Moderate protein; Low carbs (vegetables only); High (healthy) fats

Cycle your cardio:

• 3 days each week: high volume/duration cardio
• 3 days each week: low volume/duration (high intensity)

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Part of the reason I wanted to write this series, is because of the number of people I see struggling in gyms across the country. Hopefully you guys internalize these tips, and use them to the best of your abilities. I'm looking forward to seeing some KILLER transformations over these coming months... so don't let me down. :)

Good luck all!

-Corey "Narkissos" Springer
Owner of:
"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel

"Debunking New-age Cardio Myths."

"Debunking New-age Cardio Myths."
by Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.

October 12th 2009

Hi all... Narkissos here.

Recently one of my readers sent me an article and asked for my input on it.

I thought I'd share my responses, as well as some related thoughts in article format.

Basically the article stated:

1. No one needs to do more than 30 minutes per day.
2. If you aren't seeing results, then (automatically) you're doing too much cardio.
3. Doing a lot of cardio will cause injury. Weight-training will prevent injury.
4. If you find cardio boring, then you're doing too much cardio.

As you guys know, I have a huge problem with absolutes and blanket statements... so the precepts of this article irritated me to no end.

So...Here are my thoughts:

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Myth 1. "No one needs to do more than 30 minutes per day."

Let me say firstly that this is an overstatement.

Secondly, it's plain wrong.

Duration is a facet which the successful dieter needs to manipulate in order to remain successful. Much like any stimuli applied to the body, we adapt. Even 30 minutes of hard-hitting cardio (though I doubt most people are doing intense cardio) daily is going to result in a plateau at some point. A successful dieter will add incremental increases each week, or every 2-4 weeks... so as to prevent plateaus, thus keeping fat-loss going.

Similar precepts apply even if the primary goal for cardio was heart-health.

The InterAmerican Heart Foundation suggests 30-50 minutes (warm-up and warm-up inclusive) 3-4 days per week. The Irish Heart Foundation suggested 30 minutes per day at 50-75% of maximum heart rate... however it's website also notes that "Adults who maintain a regular routine of physical activity of longer duration or greater intensity are likely to have greater benefits."

As per these recommendations, 30 minutes would be acceptable but not optimal.

My suggestions: Adjust your cardio duration to your level of experience/fitness firstly. i.e. If you're a beginner, stick to 15-20 minutes of moderate-intensity cardio daily... increasing as your fitness level increases. Secondly, tweak the duration of your sessions to fit your goals.
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Myth 2. Not seeing results? Then you're definitely doing too much cardio.

If you aren't seeing results, and by 'results' I mean fatloss, the first place an exercising individual should look is at one's diet... not the duration/frequency/volume of workouts. As many trainees hate cardio with a passion, over-doing it is simply seldom a concern. True, some trainess are cardio-holics... but these do NOT represent the average trainee.

Obesity figures support the position that the average person does NOT like to exercise. Logic would dictate that one would suggest that individuals exercise more, not less.

Anyway, I've digressed.

I find myself needing to refer to the most basic of fitness equations: "[calories expended] > [calories ingested] = fat-loss".

In 2004, the UN Food and Agriculture Organization stated that the average American consumes 3,790 calories per day... over 1350 of which came from fat. That's a LOT of fat and calories, given that the RDA has been suggested to be 2000 calories... A near-2000 calorie surplus on average.



While a lot of individuals are aware of the the RDA... the numbers referenced really don't make an impact, as a number of people don't understand them.

Let's put these figures into perspective, starting with the above-mentioned 2000 calorie surplus.

Measuring the surplus in exercise units, it would take approximately 6 hours for the average person to burn 2000 calories on the treadmill.

That's right... 6 hours.

I sincerely doubt that many of my readers are doing more than an hour of cardio per day.

6 hours is simply unimaginable!

Referring again to the "[calories expended] > [calories ingested] = fat-loss" equation: Clearly logic would dictate that the facet which one would attempt to revise first is "calories ingested".

My suggestion: Not seeing any results? Fix your diet. Exercise more (within reason). Eat less.

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Need help?

Then check out my diet quick-fix threads:

• "Diet For A Lean Body This Summer!" http://www.getnarked.net/forum/showthread.php?t=1758
• "The Lifestyle Approach to a Lean, Muscular Physique." http://www.getnarked.net/forum/showthread.php?t=1487
• "Acceptable foods list: food choices and quantities." http://www.getnarked.net/forum/showthread.php?t=4948
• "How Many Calories Do You Need??" http://www.getnarked.net/forum/showthread.php?t=245

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Myth 3. Doing a lot of cardio will cause injury. Weight-training will prevent injury.

Firstly 'a lot' is relative.

Secondly: Yes, doing *too much* cardio can cause injuries... but so can too much weight-training. Heck, so can under-eating (re: poor nutrition). Injury prevention is about finding a balance between resistance training, nutrition, aerobic training, flexibility/pliability, and the application of common sense... not depending on any individual variable.

Over-emphasizing any individual facet won't 'prevent injury'.

Injuries result from over-use, over-exertion, as well as over-reaching. With regard to over-use, the number of consecutive days a muscle is heavily utilized tends to be correlated to risk of injury. i.e. If you are consistently placing a high demand on musculature daily, the risk of injury will be high.

This risk can be reduced by cutting down on the number of consecutive days of training, thus increasing time allotted to recovery. With regard to aerobic training in particular, risk can be reduced by alternating upper-body-dominant cardio days with lower- body-dominant cardio days. e.g. On one day you can row, and on another day you can stair-climb.

Some psychological factors also influence the risk of injury. Some studies have shown that athletes who overly aggressive, stressed, or otherwise tense are at greater risk for injury than their relaxed peers. Personally I've seen an athlete tear a muscle clean off the bone simply because he showed up at the gym pissed. He followed his standard warm-up. The only factor dissimilar to his usual work-out was his agitation. Stress is real!

Other factors which may increase the risk of injury are muscular imbalances, muscle tightness, and "trigger points". "Muscular imbalances" refer to abnormalities in muscle strength, size, and length. An imbalance may affect load distribution, which may, in turn, increase the risk of joint trauma. In my experience, particularly where antagonists are concerned, muscle tightness/stiffness directly relates to increased injury risk. Stiffness tends to result in a shorter antagonist... which, as a result, 'pulls' on the areas it opposes. This tension affects changes the range of motion of limbs and joints, thus increasing localized stress and the risk of injury.

Trigger points are thick knots located in fascia tissue "sheath" surrounding a muscle. These knots can be caused by poor shoes and equipment, poor exercise biomechanics, localized trauma, poor flexibility, the repeated use of range-of-motion shortening actions (e.g. Sitting at a desk for hours at a time) and related exercises etc. These painful knots can shorten the usable range-of-motion of a muscle/joint... thus increasing the risk of injury.

One would realize that not one of these risk factors is directly related to aerobic exercise specifically. One would also realize that not one of these risk factors pegs weight-training as a solution. Utilize common sense...and find a balance. Resistance exercise, aerobic exercise, and flexibility training are essential to remaining injury-free. 'Balance' refers to putting equal effort into each of these.


Some common sense suggestions:

• Monitor daily for signs of fatigue.. and avoid training when you are tired.
• Choose appropriate footwear.
• Use appropriate training surfaces.
• Pay attention to exercise biomechanics.
• Utilize stretching and trigger-point therapy (aka self-myofascial release) to prevent injury.
• Find a balance between weight-training and cardio.
• Consume enough calories and micronutrients (vitamins and minerals) to support your activity.

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Myth. 4 If you're getting bored, you're doing too much cardio.

Rubbish. :)

What, you were expecting a long and detailed rebuttal?

Well I'm sorry to disappoint you there. That last myth was just too asinine to validate wasting words.

I will say this however: Humans are easily bored.

We find a number of activities 'boring'... however, we continue to enroll in these activities (e.g. jobs; school) because the benefits of these activities are seen as desirable.

My suggestion: Primarily, condition yourself to view cardio in the same light as other essential activities. Secondarily, find ways to make cardio enjoyable. Take it outdoors if need be. Make it a family activity... or one which you share with your significant other. Just get it done!


I realize that I've run out of 'rant' for that article, but before I run out of space let me address a couple more myths:
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Myth 5: "If you aren't sweating during cardio exercise, then you aren't getting its full benefits."

Now this myth is one that I hear WHEREVER I go. Heck, if you ask the average gym rat why he's at the gym, you're sure to hear at least 1 out of each 5 respond with "to work up a sweat". Where the correlation between sweat and fat-loss/results came about, we may never know however.

What trainees don't seem to get is that the process of sweating itself is nothing more than the mechanism by the body cools itself. This process is NOT indicative of how effective a workout is... as exercises which result in even mild sweating may result in the burning of a substantial amount of calories.
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Myth 6. If you don't have 30 minutes for cardio, then you might as well skip it.

I know, I know... The first myth mentioned 30+ minutes of cardio. Truth-be-told however, every single minute of activity you can dedicate to exercise each day counts! Even if you don't have 30 minutes for cardio, skipping your session would be a personal disservice!

My suggestions: Plan ahead so as to make the best use of the time you CAN dedicate to cardio. 10-20 minutes of all-out hill sprints, burpees, HIIT treadmill or elliptical work, or skipping can go a long way!


That's it for today guys!

Narkissos out!

-Corey "Narkissos" Springer
Owner of:
"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel



References:

"FAO Statistical Yearbook, 2004 Vol. 1" http://www.fao.org/docrep/009/a0205m/a0205m00.htm
Retrieved: 12th October.

"FAO Country Profiles: United States of America". ftp://ftp.fao.org/docrep/fao/008/a02...of-America.pdf
Retrieved: 12th October.

"Physical Activity". The Irish Heart Foundation. http://www.irishheart.ie/iopen24/phy...vity-t-73.html
Retrieved: 12th October.

"Search for calories burned by various activities." http://calorielab.com/burned/
Retrieved: 12th October.

"Beat the flu to a bloody pulp."

"Beat the flu to a bloody pulp."
by Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.

October 12th 2009

Hi all. As you guys may have heard, I'd recently been rendered infantile by some killer bug. I really thought this was it for me this time around.

"Drama queen"?

Far from.

I've had dengue fever four times thus far, two episodes being within weeks of each other last year. This episode of God-knows-what was far worse than any bout of Dengue fever that I'd ever had. So, I was mentally preparing myself to kick the bucket.

I don't normally rush to the doctor when I'm feeling infirmed, but this time around... I did.

I was loaded up on antibiotics, and a bunch of other crap... that left me feeling worse and worse as the ailment progressed.

Over a week passed, and I was still feeling like absolute crap. Each day, my friends and peers would be asking me "How do you feel?" "Are you any better?" My answer each day? No.

I mean hell, aren't medications supposed to make you feel better?

A friend told me "well maybe the medication isn't working... Maybe you need to go to the doc again for more medication, or a different prescription". My dad echoed the same sentiment.

It was on one of these really bad days, while waiting to meet St. Peter at the pearly gates, that I experienced a should've-would've-could've moment of absolute clarity.

"Maybe the medication ISN'T working".

Maybe, it never really works.

Maybe we over-medicate, and under-estimate the negative effects of doing so.

Maybe we over-apply drugs, while under-applying supplements, sound dieting knowledge, and basic common sense.

Don't get me wrong... The point of this article isn't to bash the medical field, or to suggest that you stop taking your medications.

The point of this article is to provide an alternate view... as well as a supplementary approach towards the maintenance of optimal health. Yes... even during flu season.
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Disclaimer: I'm a chronic asthmatic... and I have been for 26 years. Yes, I've used diet, exercise, supplements, and common sense to beat my asthma. However, please note once more: I am NOT suggesting that you stop taking medications.
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Intro to the flu

Influenza (typically called "the flu"), is a viral infection. Viruses are small infectious organisms which need to enter a living cell to replicate. Viruses hijack the host cell, altering the cell's normal functions.

Sometimes this hijacking results in cell death. Sometimes, viruses simply leave some of their DNA behind. When the cell is agitated/activated, by whatever standard metabolic process, the virus may begin replicating again... causing disease.

Our body has a number of defenses against, and responses to, viral attacks.

For one, when viruses enter the body, they trigger an immune response. Should we survive a viral infection, some our white blood cells (the cells which attack and destroy the virus, and infected cells) 'remember' the virus... thus they're able to to quickly identify and rectify subsequent infections by the same virus. This process is called immunity.

In this article we'll discuss how one can fortify and support these defensive and response-mediated mechanisms.

I won't be separating this suggestions into sections... as some of these measures are both preventative and reactive.
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Strike 1: Load up on Phytochemicals/Phytonutrients.

Phytonutrients are biologically active protective chemicals found naturally in plants. The nutrients are contained in the chemicals responsible for the colour of the fruits and vegetables we

eat. As colours are easily recognizable, dieticians often suggest that dieters eat a range of colours. This allows for a a range of phytochemicals... and, subsequently, a range of benefits.

Some phytochemicals are immune-boosting.
Some are metabolism-boosting. Some are antibacterial, while others are antiviral. Still others prevent against oxidative damage... while supporting cellular repair.

All of these benefits are of particular interest during the flu season.

Examples of foods high in flu-busting phytonutrients:

Foods containing the chemicals sulforaphane, isothiocyanate and idoles:

• broccoli
  
• brussels sprouts
• cabbage, kale
• cauliflower
• bok choy
• watercress

Foods containing the chemical Allium:

• onions (all kinds)
• garlic
• leeks
• shallots
• chives

Foods containing chemicals called anthocyanins:

• berries
  
• plums (and prunes)
• red grapes (including derivatives: raisins, grape juice, and red wine) cranberries
• pomegranates
  

Foods containing the chemical lycopene:

• Tomatoes (and tomato products)
• watermelon
• pink grapefruit
• Apricots
• pink guavas

Food containing chemicals called carotenes:

• Carrots
  
• pumpkins
• mangos
• apricots
• cantaloupe
• sweet potatoes

Foods rich in Vitamin C and related flavanoids:

• citrus fruits
  
• peaches
• nectarines
• pineapple
• papaya

Foods rich in lutein and related phytochemicals:

• green beans
• avocados
• kiwi fruit
• green peppers
• honeydew melon

Foods which are rich in various (other) types of phytonutrients:

• Seeds (e.g. flax seeds)
• Tea
• Cocao/Cocoa/Chocolate

NB: We'll discuss more of these foods in the "anti-inflammatory section of this article".
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Strike 2: Avoid pro-inflammatory foods!!!

As stated in my earlier article "You are what you assimilate", gastric and intestinal irritation can negatively affect health. Thus it would make sense if one cut out all sources of gastric irritation if disease is to be treated and/or prevented.

Examples of Pro-inflammatory foods:

• Food high in sugars
• Heavily processed carbohydrates
• Grains (in people who are allergic to grains)
• Dairy (in people who are allergic to Dairy)
• Fatty Red meats (and foods high in arachidonic acid and omega-6 fatty acids)

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Strike 3: Add anti-inflammatory foods!!!

If inflammatory foods are correlated to an increased risk of illness, then it can be said that anti-inflammatory foods may reduce your risk of illness. Furthermore, should illness manifest, they may speed recovery... or, at the very least, reduce the subsequent discomfort felt during the period of convalescence.

Examples of Anti-inflammatory foods:

• Bananas (Bananas can correct 'leaky gut', thus preventing nutrient malabsorption).
• Berries (Berries add quertin, an immune-supporting anti-oxidant, as well as other phytochemicals and fiber)
• Foods high in Omega-3 fatty acids (Flaxseed oil, fish oil, fatty fish, walnuts, pumpkin seeds etc.)
• Soy protein/Tofu/Soy Milk (Research shows that foods high in soy isoflavones may reduce systemic inflammation).

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Strike 4: Stock up on supplements!!!

B-complex vitamins: Stress mediation.

The b-complex vitamins:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin or niacinamide)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine/pyridoxal/pyridoxamine/pyridoxine hydrochloride)
• Vitamin B7 (biotin)
• Vitamin B8 (inositol)**
• Vitamin B9 (folic acid)
• Vitamin B12 (cobalamins/cyanocobalamin)

Viruses enter the body via a number pathways. Some viruses are stopped in their tracks almost immediately upon entry. Generally the factor which influences the severity of the manifestation of a viral invasion is immune health. Stress is a factor which can negatively impact immune health.

Enter the b-complex vitamins! During times of stress, b-complex vitamins are heavily utilized by the cells of the body. This can make the body more susceptible to sickness. Logically their supplementation should reduce the risk of illness. Even where illness manifests, b-complex vitamins can help mitigate feelings of lethargy and fatigue... they may also positively affect headaches which manifest.

Suggested dose: 800 mg per day

**NB: Inositol, has been de-classified as a 'vitamin'. However, for the purpose of this article, it's been included.
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Dietary Fiber: Does more than "keep you regular"

As shown in my earlier earlier "You are what you assimilate", intestine health heavily affects immune health and function.

Keeping everything regular and free-flowing is necessary where both preventing illness, and dealing with illness is concerned.

With reference to illness which have already manifested, maintaining digestive health may prevent the overgrowth of bacterial agents... which, if allowed to proliferate unimpeded, may make an already crappy bout of the flu even more so.

Suggesed dose: 30 grams per day
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Echinacea: Wonder herb?

Wonder herb indeed!

This herb has been shown to reduce the virus-induced secretion of pro-inflammatory chemicals. Its effects don't appear to be limited to specific viruses either! To the contrary actually, as a study showed that inflammation-inhibitory effects were prevalent even in the presence of viruses such as rhinoviruses 1A and 14, the influenza virus, respiratory syncytial virus, adenovirus types 3 and 11, as well as the herpes simplex virus type 1. Echinacea has also showed potent virucidal activity against viruses with membranes, thus indicating its potential as a multi-functional flu-fighter.

Suggesed dose: 1000 mg, thrice daily (during periods of illness).

NB: I only suggest using echinachae during times of stress and illness. It's very effective on the short-term... but less so on the long term.
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Ginger:

Ginger?

That's right!

Research shows that the herb ginger (Zingiber officinale Rosc) might have potential clinical applications as a preventive agent against (and therapeutic application for) influenza infection. We aren't however discussing the small amounts one would consume in herbal infusions. Effective dosages for this herb are in gram amounts... so the application of a powdered form of this herb is necessary.

The plus side?

It's really cheap.

Suggested dose: 3gr per day
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Horehound: Egyptian expectorant.

The herb White Horehound (Marrubium vulgare) is very effective against coughs. It acts as an expectorant as well as a soothing tonic to the throat. The herb's use has been documented as far back as ancient egypt. It's natural, versatile, and importantly, DOESN'T TASTE LIKE MEDICINE!

To me, that latter point is the most important.

Histal?

No thanks!

Suggesed dose: 10 to 40 drops of the extract in water, 2 lozenges, or 1-2 grams of dried herb or infusion, three times daily (as needed).
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Vitamin C: The go-to guy?

Vitamin C... the first thing most people reach for during cold and flu season. However, the jury is out as to whether vitamin C is actually useful in flu prevention. That being said, studies have shown that mega-dosing can reduce the severity and duration of influenza episodes. Anything that can reduce my downtime is gold in my book! My suggestion? Stock up on it!

Suggesed dose: 8000mg-10,000 immediately at the onset of illness; 3000-5000 mg per day during the flu season.
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Vitamin D: The go-to guy's bosom-buddy

Vitamin D doesn't come to mind when most people think about preventing/treating colds and flu. However, some schools of thought actually attribute the development of influenza to Vitamin D deficiencies. Whether is actually the case is yet to be established. However, studies do show that people with low serum levels of vitamin D report more cases of cold or flu. So it would appear that fortifying one's vitamin D levels may significantly reduce the risk of influenza infections.

With regard to optimal dosing, studies find the current RDA to be ineffective for flu prevention. Dr. John Cannell, in his paper "Epidemic Influenza And Vitamin D", hypothesized that a dosage of 5000 IUs per day may prevent influenza.

NB: The current RDA for Vitamin D is 400IUs.

In 2008, the Public Health Agency of Canada started study investigating the role of vitamin D in severe seasonal influenza. In 2009 this organization publicly stated that it would be adapting said study to the H1N1 virus.

My suggestions? Do some 'practical investigations' of your own! This is another supplement I'd stock up on during the flu season.

Suggesed dose: 35 IUs per pound of bodyweight.

NB2: For a 140 lb female that'd be 4900 IUs. For the 180 lb male, that'd be 6300 IUs.
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Whey Protein: Not just for muscle-building.

Cold-processed whey protein isolate sits near the top of the muscle-building supplement pyramid. However, we're not looking at this supplement as a muscle-builder today. No, today we look at whey in a different light... that of an immune-booster, as well as an easy-to-digest food substrate. The latter property is of special consideration, as the nutrient malabsorption is a common occurrence during times of illness.

Whey's immune-boosting properties are highly documented. The ingestion of whey protein has been shown to drastically increase levels of the antioxidant gluthatione in tissue... particularly that of the heart, liver, and spleen. Dröge and Breitkreutz (2000) stated:

"The immune system works best if the lymphoid cells have a delicately balanced intermediate level of glutathione. Even moderate changes in the intracellular glutathione level have profound effects on lymphocyte functions. Certain functions, such as the DNA synthetic response, are exquisitely sensitive to reactive oxygen intermediates and, therefore, are favoured by high levels of the antioxidant glutathione."

NB: "Lympocytes" are a type of white blood cell which has two primary forms/functions: the production of antibodies in the humoral immune response; participation in cell-mediated immune response.

Suggested dose: 20% of allotted calorie intake. [Bounous & Gold (1991)]
_________________________________________________

Zinc: the "Terminator" of trace minerals.

"What are you talking about Nark?"

I'll tell you what I'm talking about!!!

If Arnold Schwarzenegger was a mineral, he'd be zinc-coloured. Seriously!

Zinc is involved in numerous metabolic processes. You think of it, and zinc's involved. The mineral plays a crucial role in literally hundreds of enzymes and biological functions. Where it isn't the primary character, it's the co-factor to the primary character... playing the supporting role in numerous biological processes.

Here's a short-list of this mineral's call to fame:

• Necessary for growth and cell division
• Necessary for fertility (via regulating the activity of the reproduction system)
• Improves perception of taste, smell and appetite
• Essential for skin, hair and nail health (Zinc participates in skin regeneration)
• Active in the maintenance of healthy vision
• Necessary for the synthesis of insulin
• Active in the process of blood formation
• Contributes to the timely healing of the wounds
• Maintains the proper functioning of immune system (particularly where the T-cells are concerned)

To say that this mineral is a power-house would be an EPIC UNDERSTATEMENT! Added to its obvious immune benefit is its ability to stop diarrhea in its tracks! Diarrhea is often one of the most uncomfortable and inconvenient parts of influenza infection. With zinc, you avoid having to add more medicines to your arsenal. Kiss Kaopectate and Pepto-Bismol good-bye!

Suggested dose: 50 mg per day
_________________________________________________
Other Supplements worth investigating:

• Allium sativa
• Panax quinquefolium
• Eleutherococcus senticosus
• Andrographis paniculata
• olive leaf extract
• Isatis tinctoria
• Sambucus nigra
• larch arabinogalactan
• Astragalus membranaceous
• Baptisia tinctoria
• vitamin A
• N-acetylcysteine
• DHEA

_________________________________________________
Referee's notes!

You are NOT a victim... so you've no reason to throw up your hands and act like one. There are many measures which one can implement to prevent illness, as well as to speed recovery from illness. My suggestions?

Take advantage of the above suggestions from the very first sign of illness. Hit it hard, and you just may succeed in knocking those little germ bastards out!

Regards,

-Corey "Narkissos" Springer
Owner of:
"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel



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