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Continuing with my topic on the Top Ten Questions Most Commonly Asked as a personal trainer, exercise and nutrition consultant, here are five more teasers to Test your Diet, Exercise and Nutrition IQ.

  1. True or False:  A person trying to lose body fat should stick to cardiovascular exercise.
  2. True or False:  Taking extra vitamins will help pep you up if you are fatigued.
  3. True or False:  There is good scientific evidence that caffeine is safe when consumed in moderation.
  4. True or False:  Athletes need more protein in their diets than the general population.
  5. True or False:  A day-long fast now and then is a good way to cleanse your body and possibly lose some weight.

Answers

  1. False:  Both cardiovascular exercise and resistance training are essential for maximizing body fat reduction. Cardiovascular activities commonly referred to as “aerobic exercise” require a sustained use of oxygen over a prolonged period of time and do prompt fat burning at the cellular level.  Resistance training exercises burn fat through anaerobic pathways.  Anaerobic pathways are not reliant on sustained activity, but still burn fat calories at the cell level.
  2. False:  The use of vitamin supplementation is so prevalent today that there is now a wide acceptance of the benefits for consumers.  Yes, vitamins are essential to our daily nutrition for metabolic processes, but taking extra vitamins – mega dosing – will not pep you up unless the vitamin supplement has been compounded with some form of stimulant.  Vitamin B, in particular, is a water soluble vitamin known for energy metabolism.  Some individuals report less fatigue when taking a  supplemental B complex according to recommended dosing, but not when mega dosing.  Any excess above and beyond what the body can absorb and use will be removed by the kidney and excreted as waste.
  3. True:  There are several studies that indicate caffeine may improve endurance and enhance performance when consumed in moderation.  The beneficial effect of caffeine lies with its ability to increase the release of fatty acids for oxidation and transport during work.  Too much caffeine, however, is accompanied by increased diuresis, agitation and nervousness.
  4. True:  Current recommendations for protein intake in the general population range from 10% to 35%, or 1.8 grams per kilogram of body weight.  Athletes and body builders, depending on the frequency, intensity and duration of work, may require up to 50% more protein than sedentary counterparts.  Although protein is needed for muscle growth, maintenance and repair, eating more protein will not help you build more muscle.  The only way to build more muscle is with exercise!
  5. True:  Fasting for a day can give your digestive system a break and allow your body to rid itself of toxins and possibly lose some weight if the fast is conducted in a safe and effective manner.  If you have any issues with blood sugar, it is safer to choose a  juice fast or clear broth fast over a total elimination fast.  If you decide on a fast and do lose some body weight, it will most likely have come from water or stool elimination over body fat loss.  The intention of a fast should remain with purification (physiologically or spiritual) and cleansing within the body over starvation for weight loss.