Newsletter #7

Hello Friends

Sorry for the long wait between newsletters, but so much of my time and energy has been spent preparing for the R.K.C. certification. The 3 day weekend at U.C.L.A was extremely intensive and one of the most challenging tasks I have ever undertaken, and I am now proud to say I am R.K.C. certified. Many of you may be wondering, what R.K.C. is? I guess the first question would be...what is a kettlebell? I talked about them in a previous newsletter. For you newcomers, it is a traditional Russian cast iron weight that looks like a cannonball with a handle, it is the ultimate tool for all around fitness. Many of you now see kettlebells used in your gym on the beaches and in parks. Training with kettlebells dates back hundreds of years in Russia, however they seem to be the new trendy fitness exercise tool for today. R.K.C. is the only certification that prepares trainers to teach kettlebells properly All R.K.C. instructors must qualify through vigorous testing and teaching standards.

From kettlebells to fat loss hmmm..... Well let's see if I can make a link.... the first thing to be said about fat loss is there is not much that we can do that can out train a bad diet. To lose fat you must create a daily caloric deficit and eat balanced meals. A large amount of the calories you burn are determined by your resting metabolic rate. RMR is mostly a function of how much muscle you have in your body and how hard it works. Activities that add or maintain muscle mass and elevate your metabolism should be the number one activity in a fat loss program. (Outside of dietary considerations) Resistance training is the foundation of a fat loss program. The goal should be to work every muscle group hard and frequently and keep the metabolism elevated for several hours post workout. Those of you that train with me and use kettlebells are used to this type of workout. Kettlebells are the ultimate tool for a full body exercise program.

Activities such as walking and jogging are your least important fat burning tools since they do not burn calories outside of that session and don't increase the metabolism. Please also look at my newsletter #5 about high intensity interval training, a better way of burning more calories in a short time. (A better alternative to a steady low intensity aerobic program but still not your first choice)

Staying healthy - Advise from Susan Dopart

An Apple a day to keep Cancer and Heart Disease at bay?

We all know eating fruits and vegetables are good for us. More importantly why is it important to eat them rather than just taking a vitamin supplement? The key nutrients which prevent disease in produce are known as phytochemicals or phytonutrients.

Phytonutrients are substances which a plant naturally contains to protect it against sunlight, oxidation from air, pollution, and bacteria or viruses. Once we eat these plants, our immunity increases and we are more resistant to diseases such as cancer and heart disease. Scientists estimate there are over 100 phytochemicals in one serving of fruits or vegetables and there may be as many as 13,000 different phytonutrients in our food supply.

Polyphenols are the new hot topic in research studies and are a type of phytonutrient. A group of polyphenols called flavonoids have antioxidant activity and are known for prevention of heart disease and cancer, since they can lower cholesterol levels and inflammation in the body.

Apples contain a polyphenol known as quercetin, which is thought to lower LDL cholesterol and decrease plaque in the arteries. They also contain pectin, a type of fiber, which can lower cholesterol.

A food scientist from Cornell University, Rui Hai Liu, did extensive research on apples and found they contain substances which fight cancer cells and reduce the number and size of tumors in rats. He also stated that apples contain another compound known as triterpeniods in the peel, which can inhibit or kill cancer cells.

It is important to eat the whole apple, since the key nutrients are in the peel and the interior. So the old adage of "an apple a day keeps the doctor away" may be more apropos than we may have originally considered.

Susan Dopart M.S.R.D. Susan is a registered dietician that I regularly confer with. Susan has an office in Santa Monica and her contact information along with her website link

Susan B. Dopart, M.S., R.D.
2336 Santa Monica Blvd. Ste. 201
Santa Monica, CA 90404
310-828-4476
www.susandopart.com

Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144