We Are Fitness Blog

Beware of Deadly Trans Fatty Acids

Health experts and training gurus are constantly adjusting their recommendations about the dos and don’ts of your nutrition program.

One thing in agreement is that you should avoid Trans fatty acids, even if you have cheat meals. They are similar to saturated fats and baked goods and are found in hard margarine, deep fried foods, processed foods, and many commercially baked goods. Doesn’t sound like a bodybuilder friendly food at all. Trans fatty acids increases cholesterol levels and the risk of heart disease.

A Dutch study, headed by Dr. Claaudia Oomen, of the National Institute of Public Health, followed the dietary habits of nearly 700 men for 10 years.

Researchers found that subjects who ate the most trans fatty acid in their diets had the most heart attacks. Their data suggested that decreasing trans fatty acid intake could significantly cut heart attack deaths by 24 percent.

People in the United states consume more trans fatty acids particularly in fast food restaurants than people in Europe.

So the results of this study are important for us to be aware and educate our children

Overweight Men Die Sooner

Overweight men die sooner than leaner men do, even when they don’t have the other significant risk factors of heart disease, such as high blood pressure, abnormal blood fats or diabetes.

A Swedish study followed nearly 2000 men for 30 years. Overweight or obese men died sooner and had more heart attacks and strokes than lean men, even in the absence of heart disease risk factors.

Obese men with metabolic syndrome (a cluster of symptoms including high blood pressure, abnormal blood fats, diabetes and high abdominal fat) increased their risk of heart disease and stroke by 250 percent.

The study did not examine the role of physical activity or fitness. Several studies have demonstrated that physical activity has a protective effect against heart disease and premature death, even in the overweight.

In short it’s advisable for weight people to train at least 3 times a week for general well-being.

Until the next time

Avoiding Pectoralis Major Ruptures

Most cases of Pectoralis major ruptures in athletes and gym buffs occur during the Bench press.

The incidence of ruptures has increased dramatically as reported in the medical literature, as athletes and gym goers lift more weight. This injury responds best to surgery.

Brazilian scientists reported that in athletes treated with surgery, 70% experienced excellent results, while 30% experienced poor to good results. In those treated with physical therapy, 90% reported poor to fair results.

Athletes can decrease the risk of pectoralis major muscle rupture during the bench press by using a better “bench press stance”.

Get your legs under you when you bench, bring your shoulder blades together, brace (tighten) your thigh, butt, and core muscles, and don’t let your elbows bow too much to the sides. This will stick your chest out and give you a powerful platform from which to bench press. It will also save your pecs. Good technique doesn’t hurt. Do this exercise correctly and you can bench big weights without becoming a bench press cripple when you hit 30 years of age.

Until the next time, happy benching.

Intense Exercise Prevents Sudden Death

Sudden death is the first symptom in one third of people who have heart disease. You could be jogging down a road, watching television or eating at a fancy restaurant and boom you have a big one.

Fortunately, exercising vigorously at least once a week (in addition to an active lifestyle) can protect you from this disaster.

A 12 year study of more than 21,000 men showed that those who didn’t exercise intensely were 74 times more likely to die suddenly from cardiac arrest. Dr. Christine Alber and co-workers from Bigham and women’s Hospital in Boston, the authors of the study, recommended that people exercise regularly rather than sporadically. Occasional exercisers have larger adrenaline surges that can trigger abnormal and fatal heart rhythms.

Training intensely at least once a week prepares your heart for sudden stresses and prevents sudden death.

Looks like natural bodybuilders are ahead of the curve once again.

So with that said, I’d like to wish all the people who celebrate Christmas a very Merry Christmas and a safe, successful and most importantly, a Healthy New Year.


Cruciferous vegetables, which include broccoli, cauliflower, cabbage and cress, contain a chemical called sulforaphane that may promote weight control.

Naoto Nagata from the department of cellular and molecular function analysis at Kanazawa University in Japan and Co workers, in a study of mice, found that supplementing the diet with sulforaphane reduced weight, body fat, blood sugar, insulin, inflammation and increased brown fat activity.

Brown fat dissipates energy as heat instead of storing it as fat. It is an important issue for regulating bodyweight.

Cruciferous vegetables are an important part of a healthy diet and may prevent cancer and heart disease, and promote fat loss.

So in short eat more Cruciferous vegetables. It’s good for you.

Have a great month.

Eggs for breakfast (Cut hunger)

Eating eggs for breakfast instead of bagels or toast reduces hunger and cuts down on caloric intake for the rest of the day.

Researchers from the Pennington Biomedical Research Centre in Baton Rouge, Louisiana found that the high protein content of eggs caused overweight people to 163 fewer calories at lunch and 418 fewer calories over 24 hours compared to when they ate bagels.

The body breaks down dietary protein into sub units called amino acids. The liver converts the amino acids into new blood sugar – a process called gluconeogenesis.  The subsequent steady level of blood sugar delays hunger. Some researchers have linked eggs with coronary artery disease. However, The Nurses’ Health study found that people could eat eggs daily without promoting heart disease or stroke.

Eggs contribute to a healthy diet and promote weight control. You may get similar results by consuming a high protein drink for breakfast.