Hydroxycut. Does It Work?

by Fitness expert Christine Lydon

If you belong to a gym or occasionally flip through health magazines chances are you're familiar with a product known as Hydroxycut, by MuscleTech Research and Development, a leading sports supplement company based in Mississauga, Ontario. Among athletes, Hydroxycut is arguably the most popular "fat-burner" on the market today. If you've been tempted to try it, you are probably wondering if the stuff really works. Read on.

Hydroxycut is an herbal supplement most accurately classified as a thermogenic. By subtly raising your metabolic rate, Hydroxycut and other thermogenics are designed to speed fat-burning and provide additional energy during times of increased activity and/or decreased calorie intake. A secondary effect of many thermogenic compounds is that they also act as appetite suppressants.

The most effective thermogenics, including Hydroxycut, contain a synergistic blend of ma huang extract (an herbal form of ephedrine), white willow bark (a natural source of salicilic acid), and either guarana extract or kola nut (a natural source of caffeine). When these three compounds are combined, the total is greater than the sum of its parts. In other words, the desired effects tend to be more than additive.

Hydroxycut also contains therapeutic doses of garcinia cambogia, L-carnitine, and chromium picolinate, which have been scientifically demonstrated to prevent fat absorption, increase fat-burning, stabilize blood sugar levels, and help eliminate sugar cravings.

In order to stay lean for photo shoots, I take thermogenics on an intermittent basis. Over the years, I've probably tried every "fat-burner" on the market. However, because I suffer from anxiety, I am very careful about the products I continue to implement. I've found that most thermogenics do indeed increase my energy levels. In addition to making me undeniably more alert, many of these products also decrease my sugar cravings and help me to control my appetite. However, in my experience, the thermogenic blends that were the most effective appetite suppressants were also those that rendered me jittery and irritable. Hydroxycut was a notable exception. Two capsules were enough to curb my appetite for hours, and I did not perceive any appreciable increase in my tension level.

If you have been diagnosed with any chronic medical condition and/or illness for which you are monitored by a health care professional and/or require prescription medication, especially hypertension, peptic ulcer disease, and anxiety disorders, consult your physician before administering Hydroxycut. Moreover, to prevent adrenal burnout, many sources recommend cycling thermogenics; i.e. skip them on the weekends or take at least a week off for every two to three weeks on.

Sports Bars: To Eat or Not to Eat

by Fitness Expert Christine Lydon

I'm often asked, what's the best sports bar on the market? Unfortunately there is no simple answer. Some sports bars are more appropriate for certain individuals. Some individuals should not be eating sports bars period. But before I get into all that, lets back up for a minute and review some basic nutrition facts.

People are unequivocally more savvy about diet and nutrition today than they were ten years ago. However, popular thinking continues to abound with misconceptions. On the one hand, most of us are aware that reducing fat in the diet to less than 20% of total caloric intake can be beneficial in terms of shedding pounds and improving cardiovascular health. On the other hand, we've also been brainwashed to believe that "fat free" translates to "eat as much as your heart desires." What many don't realize is that in order for a chewy, sweet, cookie or brownie or sports bar to remain chewy and sweet in the absence of fat, extra sugar has been added to the recipe.

Sugar is a carbohydrate. As such, it contains only 4 calories per gram whereas fat contains 9. Carbohydrates are the primary source of energy for the human body, so what's wrong with a little sugar? Unfortunately, all carbohydrates are not created equal. Carbohydrates are sub classified into simple sugars and complex carbohydrates. In the most general of terms, complex carbohydrates have lower glycemic indices, and as such they tend to be assimilated gradually and will provide a more constant and sustained (though less intense) feeling of energy. Pasta, oats, and yams are among the best sources of complex carbohydrates. Simple sugars are assimilated rapidly, providing a burst of energy which is often followed by feelings of lethargy. Examples of simple sugars that you are likely to find in sports bars include fructose, dextrose, maltose, and sucrose.

And now, the discriminating consumer has yet another consternation to face: sugar alcohols. Sugar alcohols like glycerine, are used in sports bars to enhance texture and flavor. Molecularly speaking, a sugar alcohol is not a sugar. Hence, manufacturers are not required to list sugar alcohols under carbohydrate content. Don't be fooled by the nomenclature! Sugar alcohols not only contain over 4 calories per gram, they also boast glycemic indices of a magnitude comparable to refined sugars.

Try this simple formula:
(grams of carbs + grams of protein) x 4 + (grams of fat x 9) = total calories.

If your calculation falls more than ten or fifteen calories shy of the total caloric content as listed on the bar, chances are good that sugar alcohols make up the difference. A prime example of nutritional content manipulation is the Bio Protein 32 bar, which boasts "32 grams of protein and only 12 grams of carbohydrate." However, if you do the math, you'll discover that the Bio Protein 32 bar contains 427 calories, of which only 248 can be accounted for by adding protein (32g = 128 cal.), carbohydrate (12g = 48 cal.), and fat (8g = 72 cal.) content. The bar owes the remaining 179 calories to an enormous amount of glycerine, on the order of 45 grams! That's a lot of sugar alcohol; more than enough to push the glycemic index of the bar through the stratosphere.

Okay, you've been educated. Armed with the knowledge to decipher the bar's "nutritional content," you know to look for complex carbs and fiber and to be wary of simple sugars. You know that sugar alcohols are just a sneaky way for manufacturers to mask the true sugar content of the product. If things seem bleak for sports bars, don't lose hope. There are many situations appropriate to their consumption. Identify your particular circumstance or circumstances below for the sports bar that's right for the occasion.

Whether you are sedentary or active, if you have a hectic schedule that requires occasionally missing a meal, substituting a sport bar can be a viable alternative. As a meal replacement, I recommend a variety that's high in protein, low in fat and simple sugars. The more protein and complex carbs the bar contains, the longer you will feel alert, energized, and sated. Moreover, any food used as a meal replacement should contain protein.

Suggestions:

• Meso-Tech Bar (325 calories; 25g protein; 38g carbohydrate; 8g fat).

Unlike endurance training, a power work out such as weight training or sprints calls for sporadic bouts of maximal or near maximal energy output. Because of the intermittent nature of power work out, it does not speed metabolism or burn calories at a rate which rivals cardiovascular training. For this reason, a bar with a relatively low glycemic index is most appropriate. Prior to or during a power work out, I recommend a bar that's moderate to high in protein and moderate to low in sugars.

Suggestions:

• Meso-Tech Bar (325 calories; 25g protein; 38g carbohydrate; 8g fat)
• PR Bar(220 calories; 15g protein; 24g carbohydrate; 7g fat)
• Balance Bar (184 calories; 14g protein; 22g carbohydrate; 6g fat)

An endurance event calls for prolonged and consistent caloric intake. If you hit a wall and crave an energy surge, high-glycemic foods are the way to go. Because you are essentially burning calories as quickly as they can be absorbed, a high glycemic index can be of value. For endurance work, I recommend a bar that's low to moderate in protein, moderate in fat, and moderate to high in carbohydrates including sugars.

Suggestions:

• Gatorade Bar (262 calories; 7g protein; 47g carbohydrate; 5g fat)
• Clif Bars (240 calories; 9g protein; 42g carbohydrate; 4g fat)

If you are a relatively sedentary individual, adding sports bars to your current diet will only lead to weight gain. On the other hand, even if you are a relatively sedentary individual, substituting high-protein sports bars for meals may actually help you to lose weight.

Sports Bars: To Eat or Not to Eat

by Fitness Expert Christine Lydon

I'm often asked, what's the best sports bar on the market? Unfortunately there is no simple answer. Some sports bars are more appropriate for certain individuals. Some individuals should not be eating sports bars period. But before I get into all that, lets back up for a minute and review some basic nutrition facts.

People are unequivocally more savvy about diet and nutrition today than they were ten years ago. However, popular thinking continues to abound with misconceptions. On the one hand, most of us are aware that reducing fat in the diet to less than 20% of total caloric intake can be beneficial in terms of shedding pounds and improving cardiovascular health. On the other hand, we've also been brainwashed to believe that "fat free" translates to "eat as much as your heart desires." What many don't realize is that in order for a chewy, sweet, cookie or brownie or sports bar to remain chewy and sweet in the absence of fat, extra sugar has been added to the recipe.

Sugar is a carbohydrate. As such, it contains only 4 calories per gram whereas fat contains 9. Carbohydrates are the primary source of energy for the human body, so what's wrong with a little sugar? Unfortunately, all carbohydrates are not created equal. Carbohydrates are sub classified into simple sugars and complex carbohydrates. In the most general of terms, complex carbohydrates have lower glycemic indices, and as such they tend to be assimilated gradually and will provide a more constant and sustained (though less intense) feeling of energy. Pasta, oats, and yams are among the best sources of complex carbohydrates. Simple sugars are assimilated rapidly, providing a burst of energy which is often followed by feelings of lethargy. Examples of simple sugars that you are likely to find in sports bars include fructose, dextrose, maltose, and sucrose.

And now, the discriminating consumer has yet another consternation to face: sugar alcohols. Sugar alcohols like glycerine, are used in sports bars to enhance texture and flavor. Molecularly speaking, a sugar alcohol is not a sugar. Hence, manufacturers are not required to list sugar alcohols under carbohydrate content. Don't be fooled by the nomenclature! Sugar alcohols not only contain over 4 calories per gram, they also boast glycemic indices of a magnitude comparable to refined sugars.

Try this simple formula:
(grams of carbs + grams of protein) x 4 + (grams of fat x 9) = total calories.

If your calculation falls more than ten or fifteen calories shy of the total caloric content as listed on the bar, chances are good that sugar alcohols make up the difference. A prime example of nutritional content manipulation is the Bio Protein 32 bar, which boasts "32 grams of protein and only 12 grams of carbohydrate." However, if you do the math, you'll discover that the Bio Protein 32 bar contains 427 calories, of which only 248 can be accounted for by adding protein (32g = 128 cal.), carbohydrate (12g = 48 cal.), and fat (8g = 72 cal.) content. The bar owes the remaining 179 calories to an enormous amount of glycerine, on the order of 45 grams! That's a lot of sugar alcohol; more than enough to push the glycemic index of the bar through the stratosphere.

Okay, you've been educated. Armed with the knowledge to decipher the bar's "nutritional content," you know to look for complex carbs and fiber and to be wary of simple sugars. You know that sugar alcohols are just a sneaky way for manufacturers to mask the true sugar content of the product. If things seem bleak for sports bars, don't lose hope. There are many situations appropriate to their consumption. Identify your particular circumstance or circumstances below for the sports bar that's right for the occasion.

Whether you are sedentary or active, if you have a hectic schedule that requires occasionally missing a meal, substituting a sport bar can be a viable alternative. As a meal replacement, I recommend a variety that's high in protein, low in fat and simple sugars. The more protein and complex carbs the bar contains, the longer you will feel alert, energized, and sated. Moreover, any food used as a meal replacement should contain protein.

Suggestions:

• Meso-Tech Bar (325 calories; 25g protein; 38g carbohydrate; 8g fat).

Unlike endurance training, a power work out such as weight training or sprints calls for sporadic bouts of maximal or near maximal energy output. Because of the intermittent nature of power work out, it does not speed metabolism or burn calories at a rate which rivals cardiovascular training. For this reason, a bar with a relatively low glycemic index is most appropriate. Prior to or during a power work out, I recommend a bar that's moderate to high in protein and moderate to low in sugars.

Suggestions:

• Meso-Tech Bar (325 calories; 25g protein; 38g carbohydrate; 8g fat)
• PR Bar(220 calories; 15g protein; 24g carbohydrate; 7g fat)
• Balance Bar (184 calories; 14g protein; 22g carbohydrate; 6g fat)

An endurance event calls for prolonged and consistent caloric intake. If you hit a wall and crave an energy surge, high-glycemic foods are the way to go. Because you are essentially burning calories as quickly as they can be absorbed, a high glycemic index can be of value. For endurance work, I recommend a bar that's low to moderate in protein, moderate in fat, and moderate to high in carbohydrates including sugars.

Suggestions:

• Gatorade Bar (262 calories; 7g protein; 47g carbohydrate; 5g fat)
• Clif Bars (240 calories; 9g protein; 42g carbohydrate; 4g fat)

If you are a relatively sedentary individual, adding sports bars to your current diet will only lead to weight gain. On the other hand, even if you are a relatively sedentary individual, substituting high-protein sports bars for meals may actually help you to lose weight.

Is Ephedrine Safe?

by Fitness Expert Christine Lydon

Ephedrine can be synthesized artificially in a laboratory (most commonly available in the form of ephedrine-HCl) or found naturally in certain plants like the Chinese herb Ma Huang. While Ma Huang is only about 6% ephedrine by dry weight, herbal extracts may contain far greater concentrations.

First used to treat asthma nearly 2000 years ago, ephedrine is classified as a sympathomimetic agent because it mimics the effects of the sympathetic nervous system. Ephedrine works primarily through the release of excitatory chemicals called catecholamines. These catecholamines, which include adrenaline, act on cellular receptors found in numerous body tissues and are responsible for stimulating lipolysis (fat burning), increasing heart rate, dilating bronchioles, decreasing appetite, and increasing alertness. Ephedrine can also cause tremors, nervousness, irritability, cardiac arrhythmias and dangerous rises in blood pressure in susceptible individuals.It should not be used by individuals suffering from hypertension or anxiety disorders, pregnant or lactating women, or those under 16 years of age.

Ephedrine-related deaths have spurred several states to outlaw over-the-counter sale of ephedrine-HCl. However, Ma Huang extracts can still be found in numerous fat-burning and energizing compounds. It is worth noting that most reported fatalities implicating ephedrine-HCl involved doses exceeding 250 mg. For optimal fat-burning and ergogenic (performance enhancing) effects, most sources recommend a maximum dose of 25 mg twice a day for two days followed by at least one day off. Continuous use of ephedrine leads to the development of tolerance where the amount required to induce the same beneficial effects in a given individual increases with uninterrupted use. As a result, the necessary dose may climb to levels which will produce toxic effects. While ephedrine clearly has the capacity to be a useful adjunct to both performance enhancing and fat burning regimens, it has potentially dangerous side-effects and if you suffer from any serious medical conditions you should consult your physician before supplementing with any product containing it.

One last reminder: where fat loss is concerned, it is certainly tempting to try short cuts in an attempt to avoid hard work and deprivation. However, the fact remains that the most effective means for attaining and maintaining low body fat are to embrace a healthy lifestyle. Without proper attention to exercise and nutrition, all the fat burning agents in the universe don't have the power to endow you with a lean, muscular body.