ScienceDaily (July 8, 2010) A recent report in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research, adds to the growing evidence that omega 3 fatty acids may play a role in preventing chronic disease.

Researchers at the Fred Hutchinson Cancer Research Center in Seattle, Wash., led by Emily White, Ph.D., a member of the public health sciences division, asked 35,016 postmenopausal women who did not have a history of breast cancer to complete a 24-page questionnaire about their use of non-vitamin, non-mineral "specialty" supplements in the Vitamins and Lifestyle (VITAL) cohort study.

After six years of follow-up, 880 cases of breast cancer were identified using the Surveillance, Epidemiology and End Results registry.  Regular and consistent intake of the omega-3 fatty acids, EPA and DHA, was linked with a 32 percent reduced risk of breast cancer. The reduction in risk appeared to be restricted to invasive ductal breast cancer, the most common type of the disease.

Still, omega 3 fatty acids continue to excite many, as evidence emerges about its protective effect on cardiovascular disease and now cancer.

Harvard researchers are currently enrolling patients for the randomized Vitamin D and Omega-3 Trial (also called VITAL), which will assess the impact of fish oil supplements and vitamin D on cancer, heart disease and stroke.  The researchers plan to enroll 20,000 U.S. men aged 60 years and older and women aged 65 years and older who do not have a history of these diseases and have never taken supplements.

Recruitment for this National Institutes of Health funded study began in January, and more information can be found at www.vitalstudy.org.

Diet Trumps Genetics

Mark,

Yes, a dramatic body transformation is possible between now and early September if the correct plan is executed.  One advantage is the tight time line and firm goal date to keep the client focused.  A general goal of losing fat with no deadline or specific target is a dream- not a goal!  A lack of focus and positive pressures can result in low motivation levels and poor consistency.  I get this type of request very often and I have put effective tactics into place many times for professional athletes getting ready for training camps, entertainers preparing for appearances and many every day people who are highly motivated to get ready for an event like you. 

Surprisingly there is not a massive amount of training time needed to maximize progress, but the correct organization and tactics are crucial.  A premium is placed on execution, a high intensity workout is worth more than twice as much as an average effort.  I measure intensity and overall productivity in many ways which can include performing more work than the prior training session in the form of reps, loading, diminished time to complete the same workout as before, sprint distance etc.  If progress is not on target, program elements must change!

It is no secret that exercise increases metabolic rate, but many do not realize that short interval sprint sessions of 15-20 minutes can result in more benefits than 30 minutes or more of steady state exercise.  Performing 2 short interval sprint sessions on specified days provides 2 significant metabolic activations per day, which in my experience is far better than one longer session in regards to fat burning.  Metabolism is elevated for several hours following exercise.  A morning and early evening session ensures that the metabolism is on fire all day! 

These sessions can be accomplished with no equipment in many cases, allowing the client to save time on commuting to a gym making 2 day sessions possible without interfering with work and other obligations.  Where there is a will, there is a way especially if you want to lose 20 lbs of flab fast!

Sprints can be done running, on stationary bikes, performing functional tasks, swimming and more.  A variety of venues is great for avoid staleness and making sure the body is burning as much fast as possible.  Over time the venue and sprint timing must become more challenging to keep results going at the fastest possible pace.

As mentioned before in many previous columns, accelerating fat loss with weight training is vital for both men and women.  These sessions can be short, using a high intensity coupled with low rest periods to activate fat burning hormones.  A customized approach will improve rates of progress by maximizing efficiency and correcting weaknesses.  Proper weight training is often the missing link for rapid fat loss success, especially for females who have been led to believe that aerobic based exercise is their only option.  

Making the right food choices is a good start.  Consuming grass-fed beef and other organically raised protein sources is crucial for success.  Take it a step further by putting a strategy into place to force the body into using more stored fat as fuel.  Fat loss is not a matter of only calories in vs. calories out.  You must consider hormones, fat burning enzymes, fat cell status and more.  A history of trans fat consumption and other items that screw up fat cell function will make fat loss a very low process even if you are doing many things right.  Optimize the Fat Cell function to accelerate progress and prevent body fat from coming back! The correct combination of foods, timing and rotations can more than double your rate of fat loss.  Dr. Serrano's macronutrient cycling concepts represent a significant breakthrough! 

I often use the example of a mechanic to explain my points about the importance of using the right procedures.  If you had a problem with your car brakes would you try to figure it out yourself sitting in the garage all day to only find out later that the repair was done wrong resulting in a crash?  Big waste of time, effort and money resulting in failure!  A smart person would bring the vehicle to an expert to fix it correctly the first time who has the experience to get the job done right. 

The same thing holds true with training, nutrition, supplementation etc.  I wish I had a penny for every time someone told me that they were just going to eat clean and workout "hard" to reach their goals.  I have never seen it magically happen yet, without the right plan do not get your hopes up to achieve anything significant by way of progress.

So much time is spent on discussing exercise- the newest infomercial exercise torture device and how it will make you feel like you have been through a war. More attention needs to be placed on recovery!  Exceeding your capacity to recover by doing too much exercise will bring progress to a halt.  The workout may not always be the problem, but lifestyle elements including high stress levels, poor sleep, alcohol consumption and more can hinder recovery.  Priming the recovery environment will accelerate progress dramatically with not even a single extra tear of sweat!

Email Scott@infinityfitness.com for a complimentary copy of the 12 tips for Rapid Goal Achievement and the macronutrient cycling fat loss nutrition plan.


Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dietitians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at InfinityFitness.com.  Copyright © Infinity Fitness INC All Rights Reserved 2010

This document is provided by Infinity Fitness INC for general guidance only, and does not constitute the provision of health or fitness advice.  The information is provided "as is"  with no assurance or guarantee of completeness, accuracy, or timeliness of the information, and without warranty of any kind, express or implied, including but not limited to warranties of performance, merchantability, and fitness for a particular purpose.  

Email new questions for Scott Mendelson via: eathealthy@grasslandbeef.com