I'm getting ready to kick off a big week.  And I want you to help me celebrate.  I'm turning 30 this Sunday and that's why I'm throwing a huge birthday sale at Guelph Fitness Bootcamp.

Check it out here: www.GuelphFitnessBootcamp.com/special.htm

It ends in 2 days!

DA (soon the "OLD" Coach)

Do You Burn More Fat on an Empty Stomach?
By Dale Andrew

You've probably heard people say that you'll burn more fat on an empty stomach.  They're big proponents of morning cardio.  Others say it doesn't matter.

It can all get pretty confusing.  So what's the real deal?

Jayson Hunter, R.D., offers a quick review of the research that is out there:

"First off you are in a fasted state because you haven't eaten anything since the night before.  The theory is that you will burn more calories as fat because of this. The science shows that your workload capacity is decreased because you don't have the energy that is needed to push your intensity for your workout. This results in less overall calories burned.  Your body may also rely on the muscle to be used for energy because it can take up to 20 minutes for fat burning to actually begin. So now you have reduced your metabolism because your body is burning up muscle and burned less calories overall because of a reduced workout. Neither are what you set out to do.  

Now lets eat something before our workout and see what advantages it brings. 

• You can sustain more intense and longer workouts.

•  Burn more overall calories in a given workout. 

• Improve lean body mass rather then reduce it. 

• Provide the necessary nutrients to start the recovery process and enhanced progress. 

The most common excuse is that you don't have time to eat something before a morning workout because it is so early. Well, here are some foods that destroy that excuse:

• Banana

• Fruit Juice

• Pre-workout Shake

• Yogurt

• Energy Bar 

When you have fasted for many hours your body is craving fast digesting nutrients to get the metabolism kick started on working properly.  So you want to choose foods that meet that need. Science has proven that by eating some type of protein and carb before a workout can actually have anabolic effects for that workout.  All you need is 20-30 minutes before a workout to consume a Pre-workout Shake such as Progade Varsity (from ProgradeSystem.com).  A Pre-workout shake should be the same nutrient profile as a Post-workout shake. It's job is to digest quickly and supply the nutrients your body needs to effectively fuel your workout and get a jump start on the recovery. 

If you have 30-45 minutes before a morning workout then Prograde Cravers makes a great choice because again it combines healthy carbohydrates and protein to digest and be utilized effectively. To put an end to this theory.  You will burn more fat if you don't eat before a workout is not true! Eat some type of food that contains carbs and protein before a workout even if it is first thing in the morning.

Revving Up Metabolism
By Dr. John Berardi   

I recommend more calories than most do. That’s because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much "damage" can take place in only two weeks.  So if you end up boosting your metabolism, you’ll be thanking me eternally.  And if it turns out you're consuming too much, you can just adjust down.

When it comes to nutrition, JB is the expert I turn to - and for good reason - he has a Ph.D. in Kinesiology (with a specialization in Exercise and Nutritional Biochemistry), has authored more than 200 articles, launched the nutrition system that is rapidly becoming the industry standard and oh yeah, long before all that, he was the 1995 Mr. Jr. USA Bodybuilding champion.

Do you have a question for me?

Drop me a line at drandrew@sympatico.ca -- and you might see your question answered in an upcoming issue of The Better Body Tips Newsletter!  Best Question Contest - winner gets a mystery surprise gift!

Upcoming Bootcamps

Here's your opportunity to consult with Dale Andrew -- If you're interested, I may come to your city or town for an exclusive "Fitness Bootcamp"

I will speak and coach live, giving away the exact step-by-step fitness blueprint you need to get in better shape and quickly lose fat...

Upcoming Bootcamps:

Fenelon Falls, ON -- July 9

Bobcaygeon, ON -- July 16

Guelph, ON -- July 21 (Click here for more details)

Guelph, ON -- August 11

Guelph, ON -- September 15

I'll be happy to answer any of your questions about these exclusive events -- at drandrew@sympatico.ca. 

How many vegetables are enough?  
By Dale Andrew 

I can almost guarantee you are not getting enough fruits and vegetables. And most store-bought synthetic vitamins just don't cut it.

Check out what all the incredible Vegetables, Greens and Fruits VGF25+ jam-packs into their whole-food based multi...

01- Broccoli - Folate, vitamin C, and several carotenoids including beta-carotene, lutein, and zeaxanthin and glucosinolates
02- Cabbage - Vitamin C, folate and glucosinolates
03- Carrot - Several carotenoids including beta-carotene, along with vitamin E
04- Kale - Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein and zeaxanthin
05- Parsley - Vitamin C, folate, several carotenoids and flavonols
06- Spinach - Folate, vitamin C, vitamin E, several carotenoids, Iron and Calcium
07- Papaya - Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin
08- Tomato - Vitamin C, polyphenols, and several carotenoids including lycopene
09- Barley Grass - Vitamin B1, B12, calcium, Vitamin C
10- Wheat Grass - Vitamin A, Vitamin E, magnesium, calcium, fiber
11- Hyrdrilla Verticillata - Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E
12- Alfalfa - Calcium, Carotene, Chlorophyll, and Vitamin K
13- Artichoke - Magnesium, Chromium, Manganese, Potassium, Phosphorus, Iron and Calcium
14- Brussel Sprouts - Vitamin K, Vitamin C, Folate, Manganese, fiber, Potassium, Omega 3 fatty acids, Vitamin E, Calcium
15- Cauliflower - Vitamin C, Vitamin K, Folate, fiber
16- Kale - Vitamin K, Vitamin A, Vitamin C, Calcium
17- Onion - Chromium, Vitamin C, and numerous flavonoids, fiber
18- Collard Greens - Vitamin A, Vitamin C, Vitamin E, Managanese, Calcium
19- Apricot - Vitamin A, Vitamin C, Fiber
20- Avocado - Vitamin K, Folate, Potassium, Vitamin B6, Vitamin C
21- Green Bell Pepper - Vitamin C, Vitamin A, Vitamin B6
22- Grapefruit - Vitamin C, fiber, Vitamin A, potassium, folate
23- Kiwi - Vitamin C, fiber, Copper, Potassium, Magnesium
24- Prune - Fiber, Copper, Vitamin A, Potassium
25- Strawberry - Vitamin C, Manganese, Fiber, Potassium, Folate

Discover more about the only Multi you'll ever need!

Featured Exercise

DB Bentover Row with Ball
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Image Courtesy of Fitness Generator

HELP: FEEDBACK WANTED!

I need your help!  First off, comments, testimonials, quotations, or Q&A for future issues would be VERY appreciated.  Hey, if no one's telling you how you're doing, then guess what?  You can't do it any better.  So PLEASE give me your candid opinion about this publication and send it to me at drandrew@sympatico.ca 

I'd love to hear what you have to say!

And lastly...THANK YOU!  I appreciate your support, continued business and trust, so we can both work on making this the most influential, waist-line shrinking newsletter you've ever had!

Committed to your success,

Dale Andrew, M.A.

P.S. If you enjoyed this newsletter, feel free to pass it on to anyone else that might enjoy it.

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