For years I’ve been extolling the benefits of eating fewer calories and exercising LESS (but with more intensity) in order to both build muscle mass and lose bodyfat. It works. I’ve done it for years. I’m not the first to do it, nor will I be the last, but it seems that this “old school” approach to fatloss nutrition and exercise is dying on the vine.

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Did you know there are 45 known essential nutrients (nutrients must come from outside, sources) 13 kinds of vitamins, and at least 20 kinds of minerals that are required in specific amounts for the body to function properly?

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Athletes may be risking more than their reputations and their health by using banned synthetic human growth hormone to bulk up. Ironically, they may also be running the risk of worsening their athletic performance — decidedly not the outcome they hope for or expect. Though there’s no doubt the substance helps to add muscle mass, researchers found that it might reduce stamina in those who took it.

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Fitness Tip: High Protein Diets Can Be Bad For Your Kidneys - A typical high protein diet, which is usually very high in saturated fats as well, causes you to lose weight by forcing your body into ketosis. When your body is in this state you lose a lot of water (causing dehydration) and you lose lean body mass (it breaks down your muscles, bones and organs).

This is a highly toxic state that is very bad for your kidneys and overall health. The main problem when it comes to kidney-related disorders is dehydration. A diet high in protein and saturated fats like Atkins is very dehydrating, and will eventually lead to disease and potentially death.

However, where you have a healthy balance of lean high quality protein, unprocessed carbohydrates and raw fats/oils, and drink plenty of pure water your kidney function will be enhanced and will have only positive effects on your health.

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Fitness Tip: Are Minerals Safe To Take? - While the levels of most vitamins and minerals recommended by your health care practitioner is considered safe, remember that too much of anything can be potentially harmful.

Even such life-sustaining things as water and sunlight have an upper limit of safety. While certain minerals such as calcium are generally quite safe even when taken in relatively high amounts, your body’s requirements for other minerals such as iron or selenium are much lower and therefore have a smaller safety range as well.

Be sure and inform your health care provider of all supplements, herbs or medications you are taking so the optimal levels can be determined for you, including an adequate safety margin.

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Omega-3 fats are polyunsaturated fats that are found in significant quantities in several plants and plant oils (eg. canola, linseed, soy and walnut) and in even greater quantities in many varieties of seafood.

The evidence is now quite strong that omega-3 fats are beneficial in at least three areas of human health: heart disease, inflammatory disease, and development of vision and brain function in babies. With respect to heart disease, several risk factors are reduced in response to increased consumption of omega-3 fats, including a reduction in the level of blood triglycerides (TG).

In fact, omega-3 is used to treat people with elevated TG and who suffer from pancreatic disease that does not respond to drugs. Omega-3 fats also reduce blood clotting and so may lower the risk that a heart attack will occur, or if it does, reduce the likelihood that it will lead to fatal obstruction of a coronary artery.

Eating fish regularly is associated with a reduced risk of heart disease. Surprisingly, there does not seem to be a dose-response to eating fish. That is, eating fish once a week has the same beneficial effect as eating it three or four times weekly.

Rheumatoid arthritis and other inflammatory diseases (eg psoriasis) generally respond positively to increased consumption of foods containing omega-3 fats. This promotes the formation of molecules called ‘cytokines’, enhancing the production of less reactive compounds.

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Fitness Tip: Liposuction, Is It Safe? - Liposuction, also called “lipoplasty” or “suction lipectomy,” is a medical procedure in which a surgeon removes fat deposits from the body by first dissolving the fat, then withdrawing it from under the skin. Liposuction is not a substitute for diet and exercise and is used only for people who are already normal weight.

It is used to remove small areas of fat from specific areas of the body, such as the back of the arms or buttocks. It is not intended for all-over weight loss. Though liposuction is usually safe, all surgery carries some risk. Carefully weigh the pros and cons of the surgery before you proceed.

Some potential risks include infection, delayed healing, formation of fat clots or blood clots, excessive fluid loss, damage to the skin or nerves, puncture of the vital organs, and side effects from the anesthesia. Some of these may even be life threatening.

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Fruits and vegetables that are rich in nitrates protect the stomach from damage. This takes place through conversion of nitrates into nitrites by the bacteria in the oral cavity and subsequent transformation into biologically active nitric oxide in the stomach. The Swedish researcher Joel Petersson has described the process, which also means that antibacterial mouthwashes can be harmful for the stomach.

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The New York Sports Clubs announced a collaboration with the Queens Vet Center, a counseling service that helps veterans of all wars readjust to civilian life. Because of the proven benefits of yoga in helping to reduce stress, the New York Sports Clubs in Glendale at 80-00 Cooper Avenue in Queens will offer free weekly yoga classes for veterans to complement the services provided by the Vet Center.

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I think this is an excellent idea and needs to be talked about. Spread the word. Tell your friends, family, local gyms and yoga instructors.

Fitness Tip: Give it a Rest - even when sick. Exercise puts a temporary stress on the body and immune system, which may prolong your illness. It may be OK to work out when sick (depending on the severity) but a day or two of rest is usually just what the doctor ordered. A short break won’t have a negative affect on your overall goals.

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