Supplements: Green tea for health and fitness

Green tea is getting a ton of attention these days as medical research is finally catching up to naturopathic/alternative medicine. Due to the frequent lack of convincing research in alternative medicine, many potentially health-promoting or disease-fighting nutritional supplements are dismissed as viable options for treatment or prevention in mainstream clinical practice. This unfortunate, as many currently available therapies (i.e.drugs) are synthetic small-molecule compounds which are often associated with a number of adverse or potentially lethal effects. In an effort to treat or cure a disease we are affecting a number of other important biochemical processes to our detriment. It would seem that naturally derived products have the greatest potential in the prevention of disease, to use “food as a drug” as nature has most likely intended. Times are changing however, as modern science is proving more and more that treatments previously passed off as “snake oil” are actually powerful health promoting and disease-preventing agents.

Consumed for thousands of years as part of traditional Chinese medicine, green tea was to consider a health-promoting beverage. Traditional Chinese medicine has recommended green tea for headaches, aches and pains, depression, as an energy-promoting agent, detoxification, and in general to promote a long, healthful life. Once again, current medical research is beginning to catch up with ancient medical practice, as green tea is proving to be beneficial to health and fitness in a number of unexpected ways. It seems that the ancient Chinese medicine assertion that green tea “promotes health” is not far off from what researchers are beginning to uncover. Recent human research studies have suggested green tea may have the following beneficial effects:

• Reduction in the risk for cardiovascular disease


• Reduction in the risk for certain types of cancer


• Promotion of oral health


• Bodyweight control and improvements in body composition


• Antibacterial and antiviral activity


• Protection from harmful UV rays


• Associated with increases in bone mineral density


• protection form neruodegenerative diseases

The chemical composition of green tea is extremely complex, the potentially health-promoting compounds including the amino acids teanine, 5-Nethylglutamine, glutamic acid, tryptophan, glycine, serine, aspartic acid, tyrosine, valine, leucine, threonine, arginine, lysine, polyphenols, carbohydrates such as fructose, glucose, and fructose, lipids including EFAs, various plant sterols (hormone-like compounds present in plants), caffeine and theophylline, pigments such as chlorophyll and carotenoids, and trace-minerals such as calcium, magnesium, chromium, manganese , iron, copper, zinc, selenium, among others. It is likely that with the health-promoting and disease-preventing effects of green tea, as with many other natural products, the sum is greater than the whole. All the constituents of green tea likely act in a synergistic manner, at the right time and at the right place (biochemically speaking), just as nature intended. Read on to find out what we know about green tea and how it can benefit your health.
Next: Green tea II: cardiovascular disease and cancer

Green Tea supplementation II: cardiovascular disease and cancer

Recent research has shown green tea has a multitude of anti-carcinogenic effects and may even cause existing cancer cells to die. Green tea also has a number of cardio-protective benefits:

Anti-carcinogenic effects

While there are certain genetic mutations that can predispose or even guarantee that a person with get a certain type of cancer in their life-time, cancer is mostly associated with lifestyle and aging. If a person lives an unhealthy lifestyle associated with lack of exercise and a poor diet, there is a much higher incidence of cancer. It seems that there is strong link between oxidative damage and cellular aging, with greater oxidative damage occurring in the context of an unhealthy lifestyle. A new approach in cancer prevention research is to find dietary components that are capable of slowing cellular aging and carcinogenesis without affecting the normal growth of healthy cells. Countless in-vitro, animal studies, and epidemiological studies in humans have shown that green tea has a strong anticarcinogenic effect, both in the prevention of cancer in the first place and the inhibition or cancer cell growth and proliferation. This evidence has been so convincing that the National Cancer Institute has initiated a plan to utilize agents found in tea to develop chemo-preventative agents in human clinical trials. It seems that the cancer-inhibiting activity of green tea may extend far beyond it anti-oxidant activity, as green tea has also been impacted in the activation of detoxifying enzymes, an anti-inflammatory effect, and it seems that one or a number of components may directly inhibit cancer cell growth possibly even initiate apoptosis (programmed cell death, an abnormal cell will usually “commit suicide” to avoid becoming cancerous- cancer has the acquired ability to avoid this process, allowing it to proliferate)

Cardiovascular disease risk

Ancient Chinese medicine has used green tea extensively for its blood-pressure reducing effects and decreased risk of cardiovascular disease. While the mechanism behind these effects is not currently understood, they are most likely associated with the polyphenol-induced antioxidant and anti-inflammatory effects of green tea. Animal studies have shown that green tea polyphenols, particularly EGCG, are associated with a decrease in LDL (bad cholesterol) and total cholesterol levels. Any agent that acts to raise the HDL to LDL ratio is cardio-protective, preventing the formation of atherosclerotic lesions (buildup of plaque in the arteries which eventually causes blockage resulting in stroke or heart attack). Uncontrolled oxidation is also associated with atherosclerosis; it seems that the polyphenols found in green tea promote cardiovascular health through a number of mechanisms. We have yet to show many of these mechanisms at work in humans, but epidemiological studies have shown time and time again that green tea show similar cardio-protective effects in humans to those seen in animals.

Next: antioxidant and fat burning effects of green tea

Green Tea supplementation III: antioxidant, fat-burning, and weight loss promoting effects of green tea

Antioxidant activity

The polyphenols present in green have generated lots of interest by researchers, as polyphenols, a large class of compounds found in plants, are antioxidants which have been associated with decreased risk of a number of diseases. The particular array of polyphenols in green tea has been shown to have extremely potent antioxidant activity, most likely associated with the reduction in cancer risk and cardiovascular disease. One of the particular polyphenol compounds in green tea, a catechin called epigallocatechin gallate (EGCG) has been shown to be a powerful antioxidant in addition to having potent anticarcinogenic and anti-lipogenic activity. Also present in green tea are carotenoids, tocopherols, ascorbic acid (vitamin C), and minerals such as Cr, Mn, Se or Zn. Important anti-oxidants in their own right, it is likely that the presence of these non-phenolic antioxidants can actually support the anti-oxidant activity of the polyphenols in green tea, acting in a synergistic manner. Extensive research has on the antioxidant effects of green tea has shown that when combined with a balanced diet, the consumption of green tea on a daily basis can protect against oxidative damage so intimately associated with aging and disease.

Energy-promoting/fat burning effects

Green has been associated for some time with fat loss and improvements in body composition, most like attributed to the caffeine and theophylline content. Contrary to the any anti-caffeine propaganda you may have encountered, caffeine has been shown time and time again to promote lipolysis (i.e fat burning). Theophylline acts synergistically with caffeine to promote its effects, and additionally opens up the airway (theophylline was often prescribed as an asthma treatment years ago). While the caffeine and theophylline are certainly involved in the fat-burning ability of green tea, there are other mechanisms by which green tea encourages fat loss and decreased body fat storage. In vitro studies using both mouse and human preadipocytes (basically “precursor” fat cells) have shown that the EGCG in green tea not only inhibits adipogenesis (differentiation to a mature fat cell), but also causes the fat cells to die! While in-vitro studies rarely correlate nicely with in vivo effects, many studies have shown that in humans, green tea promotes body fat loss and thermogenesis by mechanisms independent of those attributed to its caffeine and theophylline content; most likely involving the catechin EGCG. It is likely that the combination of caffeine, theophylline, and EGCG act in a synergistic manner to induce weight loss and fat-burning. While there is no definitive amount of green tea needed to induce its weight loss and fat burning effects, EGCG has been shown to accumulate over time and we already know the half-lives of caffeine and theophylline. A good recommendation for the amount of green tea needed to elicit weight loss and all of the other reported benefits would be 2-3 6-ounce servings/day.

Summing it up...

Green tea has been shown to have a wide variety of significant health-promoting effects in humans, animals, and in vitro cell culture. The polyphenols present in green tea, particularly the catechin EGCG, have been shown to have anti-oxidant and anti-carcinogenic properties in addition to preventing cardiovascular disease and promoting weight loss. It is no mystery that health and fitness are two intimately related concepts; with greater fitness comes greater health and vice-versa. Anything we can do, whether it is through exercise, weight loss, diet, or supplement intake, to influence either of these will be sure to promote a long, healthy life. Pharmaceuticals, although necessary, are not without their problems. If diseases could be prevented before dangerous pharmaceuticals are needed to treat them, the collective health of our society would increase exponentially. We may never be able to cure certain diseases with our current approaches; until we refine our techniques so that viable cures can be discovered with approaches such as gene therapy, the “cure” lies in prevention, not treatment of disease. With natural, health-promoting agents in addition to a healthy diet and exercise program we can conceivably prevent diseases such as cancer, diabetes, and cardiovascular disease before they occur. You cannot have fitness without health, and green tea has been shown to increase fitness and health at the same time. With all of the proven benefits, there lacks any good reason not to include green tea as a supplement in your diet and nutrition program; 2-3 6-ounce servings per day should be sufficient to reap all of its benefits for health and fitness.

Surviving the holidays… with your weight intact

For many the holidays are the ultimate excuse to get out of shape. Rather than follow our dedicated weight training and nutrition programs we so strictly adhere to most other times of the year, everything goes out the window after Thanksgiving. It is a slow decline really, with a missed workout here or there, then possibly a few bad meals, and before we know it we have fallen into total sloth and gluttony and are totally ok with it! (An exaggeration, of course, but you get the point!). To make matters worse opportunities for straying from your nutritional program are everywhere, as family and friend constantly offer every type of food (with the exception of ones we should be eating of course). While the situation may seem hopeless, all is not lost.
First let’s address your diet and nutrition program. We all know how hard it is to go to family gatherings and office parties and not indulge in the endless array of sugar laden treats. I am not going to tell you to completely abstain; go to the party and indulge, but don’t go crazy. Scope out the goodies and pick one or two that you really want. Make your choice and savor it, but then stop. While that piece of cheesecake is not the best choice compared to vegetables minus the dip (and who would want to eat that!), a single serving will probably never show up on your waist band. Another approach that you may enjoy requires some deal making (with yourself) and a little planning. Map out your events (this includes the actual holiday) decide what 2 or 3 functions you are going to really want to indulge at, and do it. The important part is to remember that outside of those events, you are to adhere to your regular healthy eating habits. The second part of this deal is that you will take home no leftovers. This part goes hand in hand with the first part because if they are around you will eventually become weak enough to eat them. We are not shooting for peak condition here, just damage control. Do not worry, after the holidays are over you can go back to your super-serious diet; it’ll be there when you get back and you might as well enjoy this while it lasts!

Next: Part II- keep your weight training productive and overcome adversity during the holidays

Surviving the holidays… with your weight intact part 2: weight training and cardio

If you caught part one of this article you no realize that it does not have to be a given that we will get out of shape during the holidays, letting our fitness goals hopelessly fade away. In the previous section of this article we discussed how that you can have your cake and eat it too; indulging but in moderation and with control.

Now, for the second part of the equation, the workout; this is where the damage control really comes in. All too often we miss scheduled workouts in the gym because we have just come to accept that our fitness endeavors will be half-hearted at best. The excuse “I just don’t have the time” is really not a valid one in a world of 24 hour gyms and endless arrays of home fitness gear. This is not to say that you can’t modify your regular 60 min weight training session to 45min if really pressed for time. The point is that if your workout takes an hour and you only have half of that, then just do what you can. Don’t just skip it all together, keep the discipline! Worse-case scenario, go for a walk; just get moving somehow! Better yet, anticipate interferences with your fitness program and plan accordingly. If you know that you will have to modify Monday’s session, but Tues you will have more time, adjust to make up for the lost time on Tuesday. Hitting the weights may mean you have to get up an hour earlier, so do it. Just remind yourself it is only for a short time while things are hectic. If you are spending time with family, try to get them involved. Sometimes families simply can’t understand why your workouts are so important. If you can get them involved, they may stop questioning you and actually begin to encourage you. If all else fails, remember that you have worked hard to achieve all that you have with your fitness program with all the weight training, diet, and cardio work. Although you may have far to go to reach your goals, this is no time to give up! I have been in this business for a long time and I can attest to the fact that it is not where you are with your current fitness level, but the direction that you are headed. The common factor in those who achieve a high level of success in regards to their fitness goals are able to effectively deal with adversity. In fact, no matter what unfortunate road-blocks may appear in your path to your fitness goals, it is the ability to overcome them and not the nature of the roadblocks that will ensure your success. Murphy’s Law predicts that what can go wrong inevitably will go wrong; overcome adversity and don’t let the season ruin a great body or set the construction of one behind. The holidays should be fun, not a scary lesson in self torture and denial. Remember that there is a difference between sacrifice and discipline; sacrifice is needlessly withholding what you truly want and discipline is doing what is needed to get what you truly want....discipline is focus while sacrifice is pain. Have fun and stay on track; you can have your cake and eat it too!

Fitness at Home: The (surprisingly) Small Amount of Equipment Needed to Equip a Home Gym

While gyms and fitness centers will never be replaced, limited club hours do not always sync well with peoples' busy schedules. Sometimes it is simply not convenient or even possible to get to the gym; with a limited amount of equipment, however, you can supplement or even replace your gym-workouts with those performed at home. While a home-gym can be as complex and large as you care to make it, a surprisingly small amount of equipment is needed to have a fully functional in-home fitness center. The following list of things will be needed:

1. Resistance: The most fundamental aspect of a home-gym, you will need resistance to contract your muscles against in order to train them.

• adjustable weight set consisting of to dumbbell handles, a barbell, and weights. There are many commercially available adjustable dumbbell sets in a range of weights. Fixed dumbbells are also available but often more are needed in addition to more space to store them. Choose weights appropriate for your strength level.
  
• elastic bands: elastic bands are an excellent way to train a body part from a different angle than free weight resistance would allow. Elastic bands come with a variety of resistance; choose the bands most appropriate for your strength level

2. Swiss-Ball: the swiss ball is the most versatile tool in the gym, whether you work out at home or in a large commercial gym. A fantastic substitute for a cumbersome exercise bench, almost any exercise that could be performed on a conventional bench can be performed on a swiss ball. Swiss balls additionally have the advantage that the exercise is performed in a less-stable environment. We are only as strong as we are stable, so swiss balls can be great for increasing strength and overall muscle activation during an exercise. Swiss balls are also an indispensable tool for training the abdominals; if used properly for his purpose they are far better than the $2000.00 machines you will find in a commercial health club or gym.

3. Exercise Step: this simple piece of equipments is extremely compact and great for doing cardiovascular exercise or lower body exercises such as step-ups or lunges.

While many home gyms are far more sophisticated which is great for people who have the space and financial means to have a commercial-type gym at home, you can get an equally good workout with the limited amount of equipment above. You are only limited by your imagination in terms of what can be done; I've had many personal fitness training clients get in the best shape of their life with a few dumbbells, an exercise-step, and a swiss ball.

CLA Supplementation for a Leaner, Healthier Physique

CLA has been around for years in the supplement world and has shown to do some amazing things in animal models. When CLA hit the supplement scene it was promoted as a powerful anabolic agent, which was guaranteed to get you ripped and more musclar in no time. As with similar supplement crazes that have come-and gone, effects in animal models did not quite measure up to effects in humans. CLA actually does some absolutely amazing things in rats- if you have a pet rat and you get him jacked up on some CLA he will lose a ton of body fat and gain muscle, getting in far-better shape than the average rat. Of course, these animal studies were often cited by the supplement companies. The average consumer takes a look at the bottle, reads about all of these wonderful effects and sees that they are cited from the research literature- at this point they are sold. (who ever looks up those obscure references on the supplement-bottle anyway?)

CLA does have some wonderful, yet more subtle effects in humans, however, so much-so that there will be a series of articles on the subject here at Pinnacle Fitness. The effects in this particular installment of the CLA story involve the results of a recent study in which groups of healthy subjects were evaluated after 6 weeks of CLA supplementation. Follow this link to CLA in the literature for a more in-depth analysis of the nuts an bolts of the study and its potential implications.
There were four groups of subjects in the study including CLA, CLA+exercise, exercise-only, and a negative control; no CLA or exercise. Exercise consisted of 30 min cardio 3x/week, CLA dose was 3.6 grams/day (a typical supplemental dose), and the study lasted for 6 weeks. The results were that all experimental groups (all but the control group) lost weight. The CLA and CLA+ exercise group, however, also experienced an increase in lean mass. The CLA only group lost weight and gained muscle with no exercise! The most dramatic results, as expected, were in the CLA+ exercise group in terms positive changes in body composition. It seems that CLA influences insulin sensitivity, as the groups receiving CLA showed a decrease in serum insulin and glucose concentrations. It has been known for quite some time that leaner-type people typically have lower insulin levels, most likely due to an enhanced insulin sensitivity; CLA seems to work by a similar mechanism. All technical details aside, CLA supplementation in addition to a healthy diet and well-designed exercise program will help you achieve your goals faster and will contribute greatly to your overall health and fitness. There are so many more benefits to CLA that there will be regular installments on this wonderful supplement (along with EFAs) here at Pinnacle Fitness. Forget Protein powder, glutamine, creatine, etc; EFAs are the most important supplement that you could ever take. To receive cutting-edge fitness tips as soon as they are published on our site, subscribe to Pinnacle Fitness by email to receive posts automatically as they are published.
fitness research

Effect of NSAIDS on Post-Exercise Protein Synthesis

How many of you tend to take ibuprofen, aspirin, or any other NSAIDS (Non-Steroidal-Anti-Inflammatory-Drugs) to alleviate the soreness that ensues after a grueling workout? As we all know, sometimes you are sore (even more-so) 2-3 days after the workout; hence the term Delayed Onset Muscular Soreness (DOMS). It is well documented in the scientific literature that NSAIDS can safely and effectively reduce the pain associated with DOMS. Personal fitness trainers everywhere recommend that their clients use them, especially beginners who will tend to get sorer in the initial stages of their fitness program. Unfortunately, taking NSAIDs after a workout not only reduces our perception of pain, but also post-exercise muscle protein synthesis. What this means in lay men’s terms is that if we take NSAIDs the day of and during the days after an intense workout, we are short-circuiting the growth process! Research has conclusively proven this from vitro studies of myocytes in culture, in vivo animal studies, and even in exercising humans. While you may feel better after a tough weight workout or intense cardio session if you take a few Advil, think twice because over the long term this could significantly hinder your progress! If you currently employ a fitness trainer who recommends the use of NSAIDs post-workout, feel free to refer him to this post, or better yet our new column at Pinnacle Fitness:
Cutting Edge Fitness Tips
Here you will find the references from which these findings came from, one or a few posted abstracts, and if relevant, possibly even the journal paper or papers in their entirety. Often seemingly conclusive studies fail to prove their finding through flawed research; we will sort though the validity of these studies and give you our interpretation to the gory molecular detail. This will ensure their validity in regards to improving your training, diet, and nutrition. Fitness research is worthless (for those of us outside of academia) unless it has a practical application. Sign up for our RSS feed or to receive posts by email to get this information sent to you as soon as it becomes available. At Pinnacle Fitness we are dedicated to maximizing your potential by the scientific application of training, nutrition, and diet.

Cutting Edge Fitness Research Straight from the Literature: New at Pinnacle Fitness

There is no doubt about it, many so-called "modern" training practices are simply extensions of what people have been doing for the last 40 years. There is a ton of literature in the exercise physiology field that has the potential to revolutionize the way we work out, however these potential breakthroughs are seldom disseminated further than the dusty pages of a journal sitting on the shelf at a research institution. In medicine, there is a new push to make research more "translational" in nature, taking research discoveries from the research lab to the patient in order to better treat and cure disease. The term, "from bench to bedside" has become a buzzword in the research community.
Although our fitness and activity level is directly correlated to health-care costs, there has not been a push for more "translational" research in the field of exercise physiology. At Pinnacle Fitness we are dedicated to finding better, more efficient approaches to diet and exercise. Whether you are a fitness or figure competitor, bodybuilder, or just looking to get into better shape health, Pinnacle Fitness is your resource for cutting edge research that can benefit your training efforts. The research literature is loaded with discoveries that you can implement now to take your training progress to a higher level in record time. Nobody has time to sort through thousands of dry research journals to find these things, that is why we are starting a new column here at Pinnacle Fitness: Cutting Edge Fitness Tips. We will read the study and (in an easy to understand language) present the findings and how you can apply this to your training, diet or supplementation program now. In fact, you can sign up to receive posts by email to get cutting-edge fitness info delivered right to your inbox for free. *for all of you science geeks out there, we will additionally be giving the gory molecular details (in addition to the cliff-notes version) in our new column. " Cutting Edge Fitness Tips." Your comments are welcome! Tell us what you think about these new techniques or how you have used them in your fitness program.

Fitness for Life: The Benefits of Weight Training, Diet, and Exercise Program and a Healthy Lifestyle

The benefits of a fitness program extend far beyond an improved physical appearance. While the health benefits to a well developed fitness program are widely recognized by those that generally live a healthy lifestyle, the society at large fails to practice what would surely give them a happier, healthier, and more productive life. At work, in school, or anywhere else fitness-minded people are perceived by their lazier counterparts as "fanatic" for being so dedicated to eating a healthy diet, weight training, and cardiovascular exercise. I don't know how many times as a bodybuilding competitor getting ready for a show that I've been ridiculed for "not having a life". The ironic thing was, that the "life" these people had that I was so unfortunate to be missing consisted of going home after work, parking their fat-ass on the couch, then eating and watching television before it was time to go to bed. Hmmmmmmm.... I think I"ll Take the gym! Although this is an extreme example (jealousy is the sincerest form of flattery), the problem is that by most peoples' opinion, it is perfectly acceptable to allow your body to wither away into old age; these people take better care of their lawnmower than they do of themselves!

Enter The Metabolic Syndrome:
We are getting so collectively fat that obesity has become the norm and is now considered an epidemic. Currently known as "the metabolic syndrome", the prevalence of obesity and its countless related issues have turned "just fat" into a "syndrome" It is actually great that the medical community has recognized that obesity/ The Metabolic Syndrome is such a problem, however our limited ability to completely characterize (and agree upon) the exact nature of it has led to treatments which can only alleviate certain symptoms, rather than fix the fundamental problem. We are getting so fat that it is now a "syndrome"! Compounding the problem, most people with metabolic syndrome are on the fast-track to death by heart disease, stroke, or certain types of cancer. As high as health care costs are today, they are going to get higher as the metabolic syndrome phenomena grows; there is a clear increasing trend toward obesity in western society.
Currently people are treated with a myriad of drugs to treat the symptoms associated with the metabolic syndrome, but none of these will ever be a cure. Naturally physicians first recommendation is for the patient to loose weight, however this advice is rarely followed because the same "quick-fix"/"easy way out mentality" that prevented them from exercising in the first place does not die easy; we go to the Dr. to get drugs, not to be told to exercise more.
***note that while the path to the metabolic syndrome is highly avoidable by most people, there are a minority who simply do not respond to diet and exercise in normal way; this article is not meant to insult these people in any way. They have a legitimate medical condition which will most likely need pharmaceutical intervention.***
Click on the link below to read on for an example of the transition from "out of shape" to "metabolic syndrome" and how this can be prevented.
Healthy Lifestyle part 2

Weight training, diet, and exercise as part of a healthy lifestyle

In part one of this article we defined the metabolic syndrome and described and how it has become an epidemic which often self-imposed. It is not that people wake up one morning decide they are going to let their body go to hell; bad habits such as poor nutritional practices and lack of exercise over the years causes this to happen very slowly. This is completely reversible. As they say however, the deeper the ditch you dig the harder it is to get out.....

Meet Rich, 42 years old, who was extremely fit in high school and college but now spends 60+ hours a week at a desk job. He does not feel he has time to workout, mostly because he is constantly exhausted, always feeling very lethargic. Rich's typical day starts when he gets up for work in the morning, goes to work, and has a coffee with cream and a couple of donuts for breakfast. Lunch, (if he ends up eating lunch on that particular day) consists of fast food at a local fast food restaurant. If Rich gets hungry in between the few meals he gets during the day he will grab a candy bar at the vending machine and a sugar-laden soda- Rich averages two sodas and two candy bars/day. At the end of his workday Rich keeps telling himself he will go to the gym so he can finally get in shape but fatigue gets the best of him; he skips the gym workout and heads straight for the couch in his living room, where he eats and watches television until he goes to bed so he can get up in the morning and do it all over again.

Fast-forward to ten years later:
In spite of Rich's recent promotion to executive management in his company he is not doing so well in the health department. Rich has gained 40 lbs of body fat in the last ten years, and has been diagnosed as a type II diabetic. All the junk food coupled with his lack of exercise made him insulin resistant, which caused him to gain more weight and eventually become diabetic. Rich has also been diagnosed with hypercholesterolemia, which explains the atherosclerotic lesions in his coronary arteries which are more than 30% blocked, putting him at high risk for a heart attack. As with all other people with the above problems, Rich also has moderate to severe hypertension, depending on his anxiety level for that particular day. He is being treated with an arsenal of medications including

• two beta blockers: for hypertension
• Angiotensin II (ACE) inhibitor : for hypertension
• glucophage: for diabetes
• rosiglitazone: diabetes
• a statin: to lower cholesterol
• xanax, a benzdiazepine: for anxiety

Obviously, these medications are not without side effects. The beta-blockers leave Rich pretty much wiped out all of the time, he still wants to try to at least go on a walk for a bit of exercise in efforts to finally lose some weight, but it is all the he can do these days to get out of bed. The drug rosiglitazone, a potent drug for diabetes, also has the side effect of body fat gain; Rich has gained ten additional pounds of fat since he has been on the drug. Of course the additional weight gain caused the need for an increased dose of the hypertension drugs. Statins are relatively safe and well tolerated along with the ACE inhibitor but xanax, an anti-anxiolytic is highly addictive; so much so that some have speculated that the withdrawal is worse than the problem it was prescribed to treat. Rich is still not working out or exercising at all, mostly because he just feels too fatigued most of the time to do much of anything. He tries to watch his diet but old habits die hard. Although Rich's symptoms are under control with the drugs his situation is really just the calm before the storm; unless he makes some significant lifestyle modifications he is headed to his grave, most likely from a heart attack or stroke.

Rich's situation, unfortunately, is not an uncommon one. Countless people have let themselves go to the point that medical intervention is needed in order to treat all of their obesity-related issues. At any point most people can make a lifestyle change and completely restore their health, the longer they let themselves go however, the more hopeless it may seem to ever get back in shape. Unfortunately, most of us procrastinate in certain ways but this is not a situation where it is acceptable. If you are leading an unhealthy lifestyle and walking down the same path as poor Rich above, change what you do; right now. As soon as you commit yourself, simply by making the decision to do so, you have taken the longest step in your journey back to health and fitness. As I tell my personal fitness training clients, you are either convinced that you can, or cannot do something; either way you are right. A strong body follows a strong mind.