Free Supplement Advice

email: bevnut@beverlyinternational.net
800-781-3475
Beverly International
No Nonsense E-newsletter

BI:  Over 30 years of results.  A history of consumer respect.

Jan, 2011
In This Issue
BI Blog
Muscle Synergy
WPH
BI Fat Loss Stack
 Blog

By: Roger & Sandy Riedinger Beverly International Nutrition

 

Happy New Year!

 

Here are 7 Steps* for setting and sticking to your New Year's "new physique" resolution.

 

1.       Set a measurable goal. Don't say, "I want to look better." Say, "I can fit in my 34" waist jeans." Or, "I weigh 193lbs". Or, "I bench press 300lbs".

2.       Write it down to make it concrete. Even better, write it everyday until you accomplish it.

3.       Set a deadline. "I fit in my size 10 jeans on March 31, 2011."

4.       List the things you'll need to do to achieve your goal (monthly, weekly, daily). Make a complete list of everything you can do to achieve your goal. Your daily list might include:

        a.       Morning Cardio - type, minutes, program or intensity

        b.       Nutrition - schedule your meals - both time of eating and what you will eat.

        c.       Preparation - prepare at least 3 of your meals in advance each day.

        d.       Supplements - schedule exactly what supplements you'll take and when

        e.       Training - if you're scheduled to train, write down the planned exercises, sets, reps, and weights you'll use

        f.        Mental attitude - rewrite your goal and visualize it.

5.       Prioritize your list. Organize your list by what is more important and what is less important, also organize it in the sequence you will do it.

6.       Start the day by doing something on your plan. I'd suggest (f) rewrite your goal and visualize it. Then continuing through the day taking action on either the next most important or whatever follows in sequence.

7.       Make progress every day. You don't have to be perfect each day, but do something on your plan every day.

*Adapted from Now... Build a Great Business, by Brian Tracy.

 

Now, here are some more specific tips from a couple of our best clients on how they achieve their New Year's resolutions fitness goals.

 

"For me, I think a little OCD helps (lol). Seriously, I definitely go over my Beverly Method and Blueprints for Success books (a life saver). I get my fridge stocked w/proper foods and always have UMP available if I have to miss a meal. Whenever I feel like skipping cardio, I visualize myself in a bathing suit next summer."

~Jennifer Struck, Edison, NJ

 

Nutrition-commit to following a diet for 6 days a week and have a 7th free day or a free meal per week.  Your free day or meal doesn't have to be planned...it can be impromptu, but limit it to only once a week. Plan to eat 5-6 times a day and no longer than 3 hours apart. 

Supplements-I LOVE UMP!!!!  It is my most favorite part of the day.  I have it for my 10:00am snack and my 4:00pm snack. I never get tired of vanilla, but typically will rotate among all 3 flavors. My other favorites are Lean Out and Muscularity.  I take 2 of each with each meal. 

Cardio-switching up cardio helps me to look forward to it.  I try to something different each time during the week.

Training-commit to working each body part 2 times per week.  I see big results by lifting heavier weights for 8-12 reps.

Scheduling-plan your day ahead of time and commit to it.  Pencil your workout time into your daily calendar.  We are all busy, but if you commit to the time, you will have the time. I have 2 kids (5 and 7), a full-time job teaching, a part time job training, and commit to working out 5-6 times a week.  It would be so easy for me to make excuses, but I would rather see results.

~Whitney Ray, Roanoke, VA

 

Nutrition-preparation is the key to my success... my opinion, you need to pick your least busy day, plan your meals for the week, and then cook them... takes about an hour and half. I have my meat cooked (freeze half), my sweet potatoes (freeze half), and green veggies for the week. If you have your meals in the refrigerator you are prepared and are not left dangling. When I run out of meat or sweet potatoes I just pull them out of the freezer and pop them in the microwave.

Variety is huge. Make your chicken, tilapia etc. a different way each time to prevent boredom. You may grill one time, next time put it in the oven, etc. Same with potatoes - you can make sweet potato fries one time, then baked the next time. I have found that preparation and variety are the keys to sustaining long term clean eating.


Supplements-I have so many favorites - Lean Out, Muscle Synergy powder, Muscle Provider and UMP (I make homemade protein bars with UMP), Quadracarn etc. I love them all... lol! Choose what you can afford and take with precision what you choose. (Click here for a prioritized list of supplements to help you achieve your specific goal.)

Cardio-biggest tip - keep it exciting. I plan my cardio like my meals. I always mix it up - treadmill, stairmill, and stair stepper. I dread cardio so I find it a lot more fun to plan ahead and give myself a good variety. It also it helps to do cardio with a friend.

Scheduling-I plan a week ahead in my Blackberry calendar. I schedule clients 1st, and then I look at openings that would work for my own cardio and lifting. I schedule myself as a client; otherwise, it doesn't happen...

Ways 2 Stick to It-Know each and everyday you are becoming a better and healthier you! Keep focus on your short term/long term goals. Certain days will be more difficult. If you have a bad day just pick up the pieces, remind yourself of your goals, and start fresh the next day!
~Judy Weichman, Bloomington, IL

 

Quick Links...
 
Greetings!

Welcome to issue #10 of Beverly International's monthly E-newsletter. Our goal with each issue is to help you achieve a greater understanding of the supplement industry as a whole and to become a "smarter" consumer of BI supplements in particular.

When you have some free time, check out the BI Forum.  It's a great place to interact with like-minded fitness people.  Post a question on the BI Forum and get answers from Beverly International advisors and our community of BI athletes.

Taking MUSCLE SYNERGY? Try this routine on for size.

In this issue we'll wrap up our 4-part interview with HMB researcher Jacob Wilson, PhD, of the University of Tampa, by asking about training. As discussed previously, research (including studies performed by Wilson and his scientific colleagues) suggests that HMB may speed up the repair of damaged muscle cells following training. It may also enhance the muscle-building response to your workouts through mechanisms involving insulin-like growth factor 1 (IGF-1).

Dr. Wilson emphasizes that HMB works best when there is an adequate training stimulus. So what type of routine does he suggest to provide such a stimulus? He explains:

"The short answer is a daily or at least weekly undulating periodized training split*. One regimen that has shown success is a strength, hypertrophy and power split. An example is shown below. It is intended to be conducted over 3 non-consecutive training days for a given muscle group:

ˇ         Day 1 Hypertrophy day: High sets, moderate reps (8-12) and short rest periods (30-60 s). The goal is to maximize the metabolic stress and volume the muscle is exposed to.

ˇ         Day 2 Power day: The reps are 3-5 and the intensity is 40-60% of 1-RM. While this workout is intended to allow the athlete to recover, the rapid, explosive movements it entails have been demonstrated to activate growth factors and cause hypertrophy. If anyone doubts that this works, just look at sprinters' quads, calves and hamstrings. Explosive training is an excellent way to activate type II fibers.

ˇ         Day 3 Strength day: For bodybuilders, I recommend 5-6 reps, and no more than 8. Strength athletes should keep their reps between 1 and 5. Rest periods should be 3-5 minutes. All movements should be compound like squats and bench presses.

*NOTE: The training split is referred to as undulating (a.k.a. non-linear) because it involves varying the training intensity and volume within each 7-10-day cycle.

WPH: Be a smart shopper

Many readers may have noticed that whey protein hydrolysate (WPH) is enjoying renewed popularity in the protein powder marketplace. WPH is essentially a pre-digested form of whey protein isolate (WPI), the purest (in terms of grams of protein per unit weight) and most studied form of whey available. Because WPH is pre-digested, it is thought that it can be absorbed more quickly. This may translate into more effective delivery of amino acids to muscle tissue.

Because of the additional labor involved in making it, WPH is expensive. For this reason, it is not uncommon to see it listed as the second, third, etc. ingredient on the label of some protein powders, if they contain any at all. Even if WPH appears second on the list, this doesn't tell you much. There could be 19 grams of the first ingredient and only 1 gram -a "fairy dusting"- of WPH, for instance -not enough to make a significant difference. 

There's no fairy dusting at BI. Despite the rising costs of WPI and WPH, BI continues to use them as the chief ingredients (the top 2 in terms of weight) in MUSCLE PROVIDER. The result is that MP is so potent one scoop contains more than enough amino acid nitrogen to maximally stimulate muscle protein synthesis after your workouts, or any other time of day.

MP contains more than 35 times as much WPI, and nearly 10 times as much WPH, as some products -again, if they contain WPH at all. By industry standards, these are incredible figures. WPH is listed first on the vanilla MP label and second (after WPI) on the chocolate label. In order to overcome the unique flavoring challenges posed by chocolate, BI had to add slightly more WPI than WPH. The difference is so small that the protein profiles of chocolate and vanilla MP are virtually identical.
The BI Fat Loss Stack: A 4-Product System for Dramatic Results

It's winter as you read this. You can hide beneath your warm clothes for a while, but you know that the fat is still there. Why not finally do something about it?

Losing weight -body fat, specifically- is a number-one goal for many BI customers. Any of a number of different stacks can be used to do it. Here's one that is guaranteed to get you lean as quickly as possible, and stay this way year-round:

ˇ         7-KETO MUSCLEAN: To burn more fat you must increase your metabolic rate. Exercise is the best way. You can also increase it by stimulating thermogenesis. This refers to the conversion of calories into heat, at which point they can no longer be stored as fat. 7-KETO MUSCLEAN is a potent thermogenic formula driven by 7-keto, a non-stimulant ingredient proven in clinical trials to accelerate weight loss and prevent the suppression of metabolic rate caused by dieting. Importantly, two servings of 7-KETO MUSCLEAN provide the same dose of 7-keto used in the clinical trials.

ˇ         BI PROTEIN: Protein is the most thermogenic nutrient known. Thermogenesis is almost 300% higher after a high-protein vs. a high-fat meal. Protein is also the most satiating nutrient -particularly whey. Studies have reported that subjects are less hungry after eating whey as compared to turkey, eggs, or tuna. They also eat less at a subsequent meal. To further stimulate thermogenesis (not to mention muscle protein synthesis) and reduce your risk of overeating, replace a higher-calorie meal with a hunger-quenching, thermogenic MUSCLE PROVIDER or ULTIMATE MUSCLE PROTEIN shake once (ideally, twice) daily. This simple tactic is a powerful way to maximize meal satiety and encourage more rapid fat loss.

ˇ         LEAN OUT: Often overlooked is the fact that fat must be transported to tissues like your liver and muscles in order for it to be burned. Maximize these two processes and you can experience dramatic results. LEAN OUT gives your body more of the nutrients it needs to perform the actual work involved in transporting fat and carrying out other metabolic functions. This makes it the perfect companion to 7-KETO MUSCLEAN: LEAN OUT moves the fat out of adipose tissue, while 7-KETO MUSCLEAN burns it off.

ˇ           ANTIOXIDANT: Metabolism is a catch-22: You need it to survive, and yet it has "side effects", such as the generation of free radicals. Free radicals can damage your cells. For this reason they are routinely blamed as a cause of aging. While increasing your metabolism (e.g. as with exercise) is essential if you want to avoid getting fat, it is inevitable that free radicals will be generated as you do so. To protect your metabolism from harm and aging, complete your stack with BI's advanced ANTIOXIDANT formula containing a synergistic array of clinically-studied free radical fighting compounds including vitamin C, vitamin E, alpha-lipoic acid, co-enzyme Q10 and more.

 
BAIBA: A new fat-loss ingredient on the horizon?

At the time of writing this newsletter, beta-aminoisobutyric acid (BAIBA) isn't found in any fat-loss supplements. Despite the fact that much more research is required before it can be considered safe and effective in humans, you may soon see it in stores. As usual, buyer beware.

Amino acids are often described as the building blocks of protein. However, not all amino acids serve this role. Some are strictly non-protein amino acids, an example of which is BAIBA. Your body produces it naturally from thymine and l-valine. Many readers will be familiar with l-valine. It belongs to the branched-chain family of amino acids (BCAAs) known for their roles in protein metabolism.

Scientists have recently discovered that BAIBA has anti-obesity effects in rodents. A review paper on the subject recently appeared in the journal Fundamentals & Clinical Pharmacology. According to the authors, one hypothesis is that BAIBA's anti-obesity effects are the result of increased expression of leptin in fat tissue.

 

To get some further insight on BAIBA's potential as a fat-loss supplement, we reached out to one of the authors of the review article, Bernard Fromenty, PhD. Fromenty is a researcher at Institut National de la Santé et de la Recherche Médicale (INSERM) in Rennes, France.

 

Fromenty and his colleagues are currently trying to find manufacturers interested in BAIBA in Europe, where the situation is quite different from the US. He explains, "Indeed, if an industry is making claims on health issues in the EU [European Union] it has to provide solid data, and if it does not it cannot use these claims for marketing. Thus clinical trials have to be done in order to determine whether any dietary supplement is efficient or not. And BAIBA will obey to the EU rules." Fromenty adds, "I belong to INSERM, a state research institute which has strong regulatory and ethics rules. Thus, I don't think that it will allow the marketing of BAIBA if this derivative were inefficient and/or unsafe for human use."

 

While Fromenty says it is possible that BAIBA may promote fat loss in humans, "more research needs to be done..." We'll keep you posted.

Thanks for reading the E-newsletter. At Beverly International education and helpfulness are our core values. We consider our clients to be the best and smartest in the industry, and we sincerely hope that the info we provide feeds your mind, body, and passion.
 
Sincerely,
Roger & Sandy Riedinger
Beverly International