A study carried out at Kansas State University*, indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state."

The biggest advantage of training first thing in the morning is that you free up the rest of your day, allowing you to focus on work and enjoy your evening activities. More often than not, waiting till later in the day drops the priority level of training below other matters like kids and work.

Training in the morning will help "jump-start" your metabolism and keep it elevated for up to 24 hours, thus burning more calories throughout the day. However, don't expect miracles. Training in the morning alone won't make you fit overnight. You'll need to carry out a good training routine, maintain a healthy, low-fat diet, and acquire good sleeping habits.

Twenty years ago, the International Sports Sciences Association challenged the fitness world with its declaration that Fitness must include three essential components:

* Intelligent dietary choices,

* cardiovascular fitness and--considered radical back in 1988--

* resistance (strength) training.

The ISSA began its work to promote International Fitness by creating a scientific foundation for fitness, at a time when "exercise" was considered at best "cardio"...and no one could decide upon what a healthy "diet" should be. The ISSA has been firm in its recommendations from day one, and on this--our 20th Anniversary--we applaud the new recommendations of the U.S. Department of Health and Human Services, which include muscle strengthening (resistance) activities at a moderate or high-intensity level for all major muscle groups two or more days a week, as part of the new Physical Activity Guidelines for Americans.

These recommendations are the most comprehensive federal recommendations ever for fitness including adults, children, expectant mothers and the physically disabled.

(Previous federal recommendations advised adults to do at least 30 minutes of moderate activity most days of the week for health benefits. They did not include specific muscle-strengthening recommendations.)

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

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To read the full release from the Department of Health and Human Services, click here: http://www.hhs.gov/news/press/2008pres/10/20081007a.html

Most of us have seen an older loved one suffer with what is commonly described as a "hunch back". This is also known as Upper Cross Syndrome (UCS), a condition that involves a forward head posture and shoulders that are slumped or rounded forward. Unfortunately, in today's computer and television age, we're beginning to see this posture more often in middle aged and young people.

Upper Cross Syndrome can be the result of several underlying conditions however prolonged postural hunching, like holding your head forward while working at a computer for long periods of time every day, which so many of us do in our "desk jockey" twenty-first century lifestyles, is fast becoming the leading cause for looking like grandma's hunch back. Look around and you'll see that it's more prevalent now in younger people as well, especially since so much time is spent slumped in a couch, playing video games.

Upper Cross Syndrome targets the posterior upper-back and neck muscles, which are prone to becoming long and weak, as well as the opposing anterior muscles at the front of the body, which are prone to becoming tighter and shorter. Although this condition can affect the fitness enthusiast who focuses too much on chest or pectoral development, it is much more common amongst sedentary and inactive individuals--regardless of age--who spend too much time in a slumped or "slouched" position sitting in front of a computer, watching TV, playing video games, or even bent over a book studying. The common parent mantra "Don't slouch!" becomes even more important as UCS can lead to early onset back pain, fatigue, a back that appears rounded, and even breathing difficulties.

Fortunately, in the early stages, UCS slouching can be reversible by correcting muscular imbalances through postural awareness and a series of regular simple stretches and exercises you can do at home.

The International Sports Sciences Association recommends doing 3 sets of 10 repetitions of each of the following exercises at least 3-5 times a week to help combat UCS. Even die hard couch potatoes can complete these exercises during the commercial breaks of a single half-hour sitcom.

FLAT BACK STRETCH Multiple times in a day for just a couple of minutes, lie flat on your back on the floor with arms overhead. Relax and visualize your upper back "hunch" flattening out. 

COBRA STRETCH Lie face down with your feet together and your toes pointing behind you. Place your hands flat on the floor close to your body and beside your rib cage. As you inhale, gently push off your hands, lifting your head and chest off the ground and tilting your head back. Feel your chest moving forward as well as upward and your upper back straightening; this will help you keep from straining the lower back.

SCAPULAR SQUEEZES Sit on the edge of a couch or chain with your arms by your sides and eyes looking forward. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.

SUPERMANS Lie face down on the floor (on your stomach), arms extended. Lift your shoulders up toward the ceiling and, at the same time, back toward your feet. You should concentrate on tightening the muscles around the mid-back. Hold for 10 seconds. Repeat 10 times.

In addition to the stretching and exercises, become POSTURALLY AWARE. Choose office furniture that is ergonomically designed and fits YOUR body. Your desk should be at elbow height. Adjust the chair height to meet your needs. Don't slouch or lean forward. Tilt or move the monitor so your in perfect alignment throughout the day. Remember, you can prevent the postural molding if you just work at it a little each day.

Interested in taking these exercises to the next level? The ISSA CFT course can show you proper form for even more postural balancing, spinal exercises to help improve your strength and prevent ending up with grandma's back!

This article, by Patrick Gamboa, Vice President of Education and Curriculum Development, was featured in the September issue of ISSA's Associate newsletter. To subscribe to the Associate, click here: http://ipost.com/issa/prefs

One of the most common questions I encounter when assisting students and trainers with issues of optimal fitness is "can I drink alcohol and reach (or maintain) my desired weight?" As football season begins, many of us will be debating over the added calories in a tall cool one. Whether you drink is up to you and your doctor, but here are some points on alcohol consumption as it relates to weight management.

Alcohol is not void of calories. Not only does alcohol contain 7 calories per gram (a close second to the caloric impact of fat), most drinks also have a fair amount of sugar. The sugar may be natural, such as in wine, or may be part of a mixer, like that used in margaritas and daiquiris. It is quite obvious that regular, excess consumption of alcoholic drinks can lead to weight gain.

Due to the many examples of excess, alcohol is frequently associated with the "beer belly." However, scientific evidence suggests that responsible, regular, moderate drinking may actually improve weight control and may assist with weight loss. (Moderate drinking is defined as 2 drinks per day for males under 65 and 1 drink per day for females and for males over 65--one drink is equivalent to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.) Though the evidence is conflicting, it appears that fermented beverages,1 such as wine and beer, have been shown to improve the body's ability to regulate weight through a variety of mechanisms including: improved hormonal status (DHEA), improved insulin sensitivity, increased energy expenditure, antiangiogenic effects, and PPAR-receptor activation.

Moderate alcohol consumption has been shown to increase DHEA (sulfate) 16.5%, which may account for some of its weight management effects. Among other roles, DHEA directly affects body functions related to weight gain. When DHEA levels drop, bodyweight and body fat increase.

Moderate alcohol consumption may also influence insulin sensitivity. Insulin is a hormone produced by the pancreas, which drives sugar into the cells. Insulin also inhibits fat breakdown and promotes the storage of fat. As people age or suffer from obesity, they become less sensitive to the effects of insulin, requiring greater levels of the hormone to be released. High insulin levels, caused by reduced insulin sensitivity, lead to progressive fat accumulation. By improving the body's ability to respond to insulin, moderate drinking appears to reduce the risk of excess fat gain and possibly promote fat loss.

A third benefit of moderate consumption involves caloric intake vs. energy expenditure. Calories are burned by three main avenues: basal metabolic rate, thermogenesis, and physical activity. Alcohol may increase thermogenesis in moderate drinkers. Regular drinkers may also see a reduction in the available calories from alcohol consumption, as they up-regulate the microsomal ethanol-oxidizing system, a set of enzymes that dispose of alcohol without using it for energy.

Certain alcohols also possess weight management benefits specific to their composition. Red wine, for example, possesses components that have been shown in alternate uses to limit an increase in fat. "Angiogenesis" is a term that describes the growth of new blood vessels, necessary for growing or active tissue. Antiangiogenic compounds have been used as an adjunct treatment for cancer patients, and it has been observed that while blocking new blood vessel growth affects tumor size, it also prevents fat deposits from growing. As a result of this finding, antiangiogenics are being developed by pharmaceutical companies to combat obesity. Several antiangiogenic factors are present in red wine, including resveratrol, which may also explain some of the heart disease protection and lower cancer rates present in wine consumers. However, the antiangiogenic effect of wine is likely to be a less significant contributor to noted weight management effects.

An interesting final benefit of moderate drinking is linked to the hops in beer. The extract of hops, an ingredient used in the brewing of beer, has demonstrated weight loss effects in rats. Isohumulones are present in hop extract and have many properties that may lead to fat loss. By blocking the effect of digestive enzymes, hop extract appears to inhibit the digestion of dietary fat, resulting in decreased fat calorie absorption. Isohumulones have been shown to reduce fat cell size in rats, improve insulin sensitivity and lower blood fats (triglycerides). In addition, isohumulones also increase lipid oxidation (fat-calorie burning), decrease fat storage and have an antiangiogenic effect. Further, isohumulones also appear to activate PPAR receptors. Active PPAR receptors reduce blood fats (triglycerides), improve insulin sensitivity, and reduce appetite. It remains to be seen if similar effects are noted in humans, but the initial data shows promise.

Though the individual effects of increased DHEA, improved insulin sensitivity, increased caloric expenditure, antiangiogenic effects, and PPAR-receptor activation are likely of minimal potency, the combination may produce weight management benefits over the course of many years. Remember though: the amount is key. One to two drinks, depending on gender and age. More than that, and your body will have no choice but to store the calories as fat--not to mention battle all the other negative physiological effects of excess alcohol. So cheers!--to alcohol in moderation.

Have a specific question about proper training and nutrition? Drop me a line at AskTheTrainer@issaonline.com.

1. Though distilled alcohol does offer some heart protective effects, these beverages have not been studied as thoroughly for their effect on bodyweight.

Carpinteria, CA – August 20, 2008 – In today's society, many women dream of finding work that allows them to balance work and family. While 80% of working mothers with young children would rather not work full-time, according to a recent Pew Research Center survey, many yearn for part-time jobs that allow them the flexibility to work around carpools, sick days, and other "mom" duties.

But the earning potential of making a purely stay-at-home choice--even for a short time--can negatively impact future income. In fact, a recent survey by professors at Pace and Rider universities found that businesswomen who pulled out of the job market to care for their children earn nearly 20 percent less than those who never experienced an employment gap.

Unfortunately, finding a part-time job that pays well, is mentally stimulating and also emotionally fulfilling can be really difficult--not to mention add to the stresses of motherhood and family finances.

One option for the health and fitness-minded mom is to look toward the fitness industry--where there are many great paying and rewarding part-time opportunities available. In fact, CareerBuilder.com recently highlighted fitness training as the #9 part-time job of 2008. According to data from the Bureau of Labor Statistics, fitness training is also expected to grow both in demand and the amount of job openings over the next ten years.

In order to become a personal trainer in the U.S. today, however, you first need to get certified. Jen Lilienstein, mother and Director of Sales and Marketing for the International Sports Sciences Association (ISSA), assures us that this process is not as time-intensive or expensive as it sounds. "If you love helping others, enjoy being active and would like some extra income, personal training is a perfect option."

According to their website, ISSA's personal training certification course takes, on average, 3 to 4 months to complete and costs right around $600. Jen went on to say, "Many of our students buckle down and finish faster, so you could conceivably start the course tomorrow and be working part-time earning a good amount of holiday spending cash by Thanksgiving."

The cost and time involved to become a personal trainer is considerably less than the tuition for most careers in the health care industry. An added benefit is the knowledge gained from taking a personal training certification course can give you the ability to improve your own health and physique as well as the health of your family.

When asked about the earning potential of a beginning trainer, Ms. Lilienstein said, "the American Sports Data Company states that the average trainer just starting out makes about $22-$45 per hour doing training sessions at the gym. But we've found that personal trainers who decide to work for themselves rather than for a fitness facility, often earn much, much more."

Most fitness trainers that venture out on their own have greater control over their hours, their clients, and where they work. "It's not uncommon for a personal trainer to have 2-4 women exercising in groups, walking, biking and exercising outdoors. Training groups of different clients, young or old, kids or women, dramatically increase income potential. But, best of all, everyone has a lot of fun in the process." said Lilienstein.

Check with your CPA or tax expert, but a possible fringe benefit of self-employment as a fitness trainer is that purchases one probably would have made otherwise, like exercise equipment and clothing, could be a tax write-off.

Currently, no states regulate personal training or require a license to practice. However several have proposed bills that could, according to the National Board of Fitness Examiners (NBFE) website. There are several reputable certifying organizations and, like the ISSA, a few have been providing education for personal trainers for 20 years or longer.

So if you're a mom, and need a rewarding, emotionally stimulating part-time or full-time job, personal training could be just the right career path for you.

For more information visit: National Board of Fitness Examiners (www.NBFE.org) International Sports Sciences Association (www.FitnessEducation.com)

This article was featured in the Sept/Oct 2008 edition of ISSA's Associate Newsletter. To sign up for this bi-monthly newsletter, please visit: http://ipost.com/issa/prefs

One word, one food, one macronutrient has seemingly caused more conversation and controversy in the past few years than any of the other dietary substances combined. This staple of the modern American diet is either being vastly overeaten, under-eaten, or completely abandoned all across the country, and I think that it's time we found out the truth about the infamous carbohydrate. Atkins and South Beach philosophies aside, we'll focus on modern research to learn more about the carbohydrate as a substance, as well as an appropriate and recommended intake.

Let us first identify carbohydrates as a substance. Carbohydrates are your body's primary source of energy. They can be found in grains, starches (pasta, potatoes) vegetables and legumes (beans and peas). They're also found in sugar and sweets, including fruit and candy, and even in dairy products. Each gram of carbohydrate contains 4 calories. During digestion, your body converts carbohydrates into sugar (glucose). The sugar enters your bloodstream, where it is transferred to individual cells to provide energy. Some of the extra sugar is stored in your liver and muscles as glycogen. Your muscles normally store only small amounts of glycogen--enough to support you during activities such as recreational biking or swimming, weightlifting, and 5- to 10-kilometer runs. But depending on your level of fitness, your muscles may run low on glycogen if you exercise intensely for more than 90 to 120 minutes. In turn, your stamina and performance may suffer. This can be an issue during activities such as long-distance running, swimming, cycling, soccer and triathlons.

Endurance exercise is not the only form of training and competition in which carbohydrate depletion can compromise performance; it can also occur during high-intensity exercise as well, especially during activities that involve high quantities of repeated anaerobic bouts. This depletion can then trigger a phenomenon known as gluconeogenesis, a process by which additional energy is produced by the synthesis of glucose from protein and fats. Unfortunately, a prevailing disadvantage of this compensatory energy-producing mechanism is the potential loss of muscle tissue. This fact, of course, flags the significance of adequate carbohydrate intake and its role in the maintenance of the body's protein stores.

Insufficient carbohydrate supplies can also affect the brain, since the primary fuel for the brain is glucose. Impaired central nervous system (CNS) function is apparent during starvation and prolonged endurance exercise, when depleted glycogen stores can induce feelings of dizziness and general malaise. In the case of low-carbohydrate diets, prevalent side effects are symptoms of fatigue, weakness, and hunger.

Conversely, excess carbohydrate intake can lead to undesired weight gain. Ingested carbohydrates are converted to muscle and liver glycogen, but once their carrying capacity is achieved, the rest is converted to fat--an unwanted result for those who want to lose weight and improve body composition. It is also critically disadvantageous for athletes engaged in events in which weight gain diminishes performance (e.g., distance running, swimming, etc.). This signifies the extreme importance of a dietary regimen that maintains a balance between adequate energy production and physique maintenance or improvement.

Given all of this information, let's take a look at how many daily carbohydrates are necessary but not excessive. This is a complicated question based on the various and particular needs of individuals. For the "average" person wanting to increase muscle and decrease fat, ISSA's 3-2-1 Rule--1 part fat, 2 parts protein, and 3 parts carbs--is a good general reference when deciding on your daily meals. Additionally, we also recommend that out of that 3 parts carbohydrates, no more than 25% be comprised of simple carbohydrates such as sugars and processed foods. For instance, if an individual required 2400 calories per day based on BMR and activity level, each "part" would translate to 400 calories (2400/6 parts = 400). Therefore, 1 part fat would equal 400 calories from fat, 2 parts protein would equal 800 calories from protein, and 3 parts carbohydrates would equal 1200 calories from carbohydrates. Of those 1200 carb calories, a maximum of 300 would come from sugars and processed foods.

ISSA's Zig Zag approach is another helpful tool when deciding what to eat and when. This approach focuses primarily on the manipulation of calories and carbohydrate intake on a day-to-day basis, emphasizing days of increased calories and carbohydrates (particularly on days of high intensity training) versus days of decreased calories and carbohydrates (particularly on rest days) to maximize nutrients for energy and recovery, but with the intermittent low cal days for stimulating metabolism and maximum recovery without overeating.

In reference to general carbohydrate intake percentage, I recommend that the average active individual ingest roughly 50% to 55% of their daily calories from carbohydrate sources, preferably complex carbohydrates. Mind you, this is a general recommendation based on low to moderate activity levels. For those who are more active or training rigorously for an event such as a triathlon or a sport, that carbohydrate percentage may need to be increased to 60% or higher to account for the additional energy needed to perform at maximal levels. If you are worried about carbohydrate intake affecting your physique, remember, the Zig Zag approach is a perfect remedy for this. On days that you plan to exercise or train at high intensity levels for an extended period of time, more carbohydrates are naturally required; but days that are going to be used for rest and recovery, cut back slightly on your calories and carbohydrates, and focus more heavily on lean sources of protein in your meals to reinforce muscle recovery. This way, you'll rarely have to worry about reaching a surplus of carbohydrates that your body can't process and use for fuel.

I know that most people reading this would love for me to offer a specific number of carbohydrates per pound per day as a scientifically proven recommendation, but that is just not the case, not yet at least. Our lives are just too different from one another to benefit from a precise recommendation. What I can say is that studies are being conducted daily on the topic of carbohydrate needs for both fat loss and performance enhancement all over the world, so new and exciting developments are sure to find us in the near future. In the meantime, our recommendation is to keep your carbohydrates around that 50% to 55% range, trying to derive most of your carbs from high quality, complex carbohydrates, which will inevitably supply you with adequate mental and physical energy to be successful throughout your day. Whatever you do, stay away from any diets or "experts" advising you to severely limit your carb intake for an extended period of time. This is both counterproductive and potentially dangerous, and for an athlete can be disastrous to performance. Carbohydrates are one of the most vital nutrients offered to us, so enjoy them, just not too much.

It's not how much you weigh, it's how much of your weight is fat. Simple test determines your fat content, health risks.

Carpinteria, CA – August 20, 2008 – Within the past week, the American Heart Association, Journal of the American Medical Association and the American Cancer Society have cited new studies that seem to indicate the deteriorating health of Americans may not be related solely to weight--but to declining overall fitness levels.

While it is virtually impossible today to remain oblivious to the importance of exercise for staying healthy, there has been a marked emphasis on "weight" versus "fitness" in western society's perception of health and wellness. Consequently, many people of "normal" weight continue to be uniformed of the fact that they may still be at risk for elevated levels of blood pressure, cholesterol, triglycerides, and blood sugar if they lead a sedentary (inactive) lifestyle.

It has long been known that there are adverse effects associated with physical inactivity. Adults who are less active are at greater risk of dying of heart disease and developing diabetes, colon cancer, and high blood pressure. Illnesses related to physical inactivity and poor diet cause at least 300,000 deaths each year in the U.S.

Body mass index (BMI), which is calculated through a height-to-weight ratio alone, has been the standard method of measuring a person's "fatness" or "thinness" since 1950's and 60's, when obesity was becoming a noticeable medical concern in the U.S. As a result, being at a "normal" BMI weight is not necessarily a reliable indicator of health.

In fact, physically active individuals who have more lean tissue than their sedentary counterparts, as well as taller people, often have a BMI that classifies them as obese when they actually have healthy body fat levels. Likewise, and more dangerous, slender or thin but inactive individuals often have a BMI that puts them within normal, or even underweight, ranges when they actually have high levels of body fat.

Because of the overemphasis on BMI that has developed over the last few decades, these "skinny fat" people often remain unaware that they are at an elevated risk for developing diseases typically associated with obesity until they are already facing health issues.

According to the International Sports Sciences Association, an organization that has educated and certified personal trainers for more than two decades, using a quick but reliable method of measuring various body circumferences (e.g. neck, thighs, upper arm, waist, hip) to assess total body fat better determines one's body composition (fat vs muscle) than BMI alone. Measuring circumferences also provides personal trainers and clients with a very easy way to gauge clients' progress. "For people to begin to take a proactive approach to their health, they really need to know what their percentage of fat versus muscle is." said Dr. Sal Arria, CEO and Co-Founder of the ISSA. Dr. Arria goes on to add, "Most studies have shown that by just adding ONE circumference measurement at the waist to BMI, you can better predict a patient's risk for type 2 diabetes and for all-cause mortality. Waist circumference is also about twice as good at predicting future coronary heart disease than BMI alone."

The ISSA believes that personal trainers and health clubs should be utilizing circumference measurements as another tool to assess body fat because trainers can achieve proficiency with a few hours of practice and, when done properly, the results can be replicated.

Patrick Gamboa, ISSA Vice President of Education, cautions that a person's true fitness cannot be assessed by body measurements alone. True fitness must also take into account strength, aerobic capacity and flexibility measurements to most accurately predict longevity. Most gyms offer this type of assessment for free to their members.

About the ISSA Since 1988, the International Sports Sciences Association (ISSA) has provided certification and continuing education to more than 100,000 wellness professionals in 85 countries around the globe. The ISSA offers a core personal training certification as well as eight additional specialized fitness certifications.

August 7, 2008 - Carpinteria, CA - As the world celebrates the athletic achievements of its citizens at the Olympics this month, the International Sports Sciences Association would like to honor all fitness professionals from every nation that have helped these athletes reach Beijing. Often, the services that personal trainers provide these athletes help get them to the games and, in many cases, the podium.

ISSA would like to encourage individuals who champion health and wellness in their own spheres of influence to further their commitment to fitness by turning their passion into a career as a personal trainer. From August 8 through 24, students can enroll in any ISSA fitness certification for $100 off each course enrollment--more than 15% off the normal cost.

As public outcry grows louder for the current U.S. healthcare system to shift its focus from treatment to prevention, Dr. Sal Arria, ISSA CEO and co-founder as well as a doctor for the US Track & Field team at the 1984 Olympic games, adamantly believes that health and fitness professionals will play a critical role in the healthcare system of tomorrow. As a result, ISSA has chosen to develop certifications that address the needs of special populations--including sports conditioning, youth fitness, senior fitness, fitness therapy, and nutrition. OTHER ISSA CHAMPIONS In addition to founders Dr. Sal Arria and Dr. Fred Hatfield, the ISSA is proud to include among their ranks several senior staff members and advisors who have had the opportunity to work with literally thousands of athletes worldwide – many of whom have gone on to impressive careers. Two notable standouts are ISSA professors Dr. Jack Barnathan and John Schaeffer. Dr. Barnathan serves as chiropractor to a host of pro and Olympic athletes including Dara Torres. John Schaeffer, MFS, MSS, MPN, serves as a trainer to several prominent Olympians, including Apolo Ohno, Allison Baver, Liam Ortega, Giddeon Massie and Mark Fretta.

About ISSA Since 1988, the International Sports Sciences Association (ISSA) has provided certification and continuing education to more than 100,000 wellness professionals in 85 countries around the globe. The ISSA offers a core personal training certification as well as eight additional specialized fitness certifications.

This article was featured in an archived edition of ISSA's Associate Newsletter. To sign up for this bi-monthly newsletter, please visit: http://ipost.com/issa/prefs

Summertime is approaching quickly and for most of us, that means days of fun at the beach, hanging out by the pool, and afternoon barbecues. It also means it's time to kick our training into high gear so that when the heat turns up, the clothes can come off with confidence, ready to show off that body you've worked so hard for all year long.

Certainly you've heard from at least a couple of fitness enthusiasts claiming high repetitions are key to getting "cut." However, science tells us just how accurate this common belief is: it's NOT! In fact, there is no logical or physiological reasoning for this type of training, and the masses that have spent hours of training time pumping out 30+ repetitions per set have been sacrificing some true fat burning, body shaping potential, and could be impeding their progress.

When trying to shape or tone your body, there are a couple of things that are important to remember. First of all, there is no such thing as spot reducing. It is impossible to target a location on your body that YOU decide to pull and utilize fat from. Doing 20 repetitions of chest presses is not going to magically sculpt your chest or give it a harder look. The ultimate goal of a sculpting or cutting program is essentially to increase the percentage of lean body mass (muscle) and decrease fatty tissue so that the muscles will be more visible. The only appropriate way to do this is through a resistance program that promotes muscle hypertrophy (term for the growth and increase of the size of muscle cells) and a diet that promotes fat loss. Science has proven in both men and women, that only resistance training that is high in intensity, utilizing 8-12 repetitions, moderate to heavy resistance and a maximum of one minute rest between sets will maximize serum testosterone and growth hormone levels, thus allowing for successful recovery, adaptation, muscular growth and hypertrophy.

Since we have established that a primary focal point of getting toned is body fat reduction, than obviously nutrient and caloric intake are paramount. Consider that 1 pound of fat is equal to 3500 calories. In order to lose 1 pound of fat per week, logically you'll have to expend or burn 3500 calories through diet and/or exercise over the course of that week to achieve that objective. As suggested by the ISSA's zigzag diet method, the ideal way to lose fat while preserving muscle is to consume fewer calories on non-exercise days and slightly increase calories on days of moderate to intense activity to provide the body with fuel it needs for the workout. Some other helpful hints include consuming 5 to 6 smaller meals throughout the day. This will ensure that your metabolism stays elevated at all times and will your body will remain in a constant fat-burning state. Also, limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.

Finally, what would an efficient fat-burning program be without some good old fashion cardiovascular exercise? If you want to maximize your body's fat burning capacity and also minimize muscle loss (catabolism) that inevitably accompanies a fat-burning cycle, I suggest that you do your aerobic work directly after your resistance training at less than 75% of your maximum heart rate. If you are doing cardiovascular work on your off (non-resistance training) days, then I recommend that you train at 85% to 95% of your max heart rate for the first 30 minutes and drop the intensity to 75% for the last 20 to 30 minutes. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. That's the skinny folks. Take the "light weight and higher reps" philosophy and throw it away with the multitude of other training myths you've heard through the years. Following this misguided method will only put you at risk to lose strength and muscle mass, and will not assist you in burning fat or defining your physique. Stick to the basic principles stated above and you should be well prepared to shed fat, and eventually clothing, come summertime!

As always, we want to cover fitness topics that you want to read about. If you have a topic of interest that you'd like to see in the next issue, send me an email at FocusOnFitness@issaonline.com.

Speak out on the latest news release regarding different nutritional strategies! Which do you find works best for your clients or you personally? Do you agree with the study's findings?

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DENVER, July 16 /PRNewswire/ -- The results of a two-year study, released today in The New England Journal of Medicine, comparing a low-carbohydrate diet like the Atkins Nutritional Approach(TM) with Mediterranean and low-fat diets, found that low-carbohydrate diets are more effective in achieving weight loss than the other diets, and supported cardiovascular health with favorable cholesterol and cholesterol profile results.

The study compared three diets -- low-carbohydrate, low-fat, and Mediterranean -- and followed more than 300 obese patients for two years. All the study participants consumed similar number of calories.

Those following the low-carbohydrate diet experienced a mean weight loss of more than 10 pounds. Their mean weight loss was 40 percent greater than those following the low-fat diet and about 7 percent greater than those following the Mediterranean diet.

This new study confirms that diets such as the Atkins Diet(TM) that are focused on reduced levels of carbohydrates provide a roadmap to successful weight loss and weight management with significant health benefits.

Participants following the low-carbohydrate diet consumed more protein, fat and cholesterol than the other diets, but experienced the best results comparing cholesterol ratios, and comparable improvements in health measures such as liver function and levels of cardiovascular disease. Among the low-carbohydrate participants, the reduction in the ratio of total cholesterol to HDL (good cholesterol) was significant -- a relative decrease of 20 percent -- and better than the other diets.

"This study adds to the growing body of evidence that Atkins continues to be on the cutting-edge of science," notes Vice President of Education and Nutrition, Colette Heimowitz. "Individuals who are looking to lose weight successfully and develop healthy lifelong eating habits can rely on Atkins to provide them with the tools they need to achieve their goals."

The study published in The New England Journal of Medicine was conducted by researchers at Ben-Gurion University of the Negev in Beer Sheva, Israel and at Brigham and Women's Hospital's Channing Laboratory.

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