Sincerely,

 

 
Alcohol can be a very strong negative to lifters and those wanting to lean out and/or build muscle mass, but there can be a method to the madness; that is - alcohol's harmful effects can be reduced to almost nothing, or even less then nothing. Is that possible? Hmmm, it sounds like this writer has already had a few too many.

The Buzz: How Booze effects your Muscles and Body:
 * On the extreme: to lifters it blocks amino acid (protein) synthesis. I'm feeling fuzzy just to think of that.
  
  * It depletes the body of vital nutrients: like the all important B-complex, as well as other vitamins & minerals. Got that woozy glow on now.

  * Large amounts of alcohol: a blood alcohol level content of  say 1.5 to 2.5% can cause serious body dehydration.   Alcohol is after all 70% H2O. Berry bad- - sorry (excuse my slur), I meant, very bad. This dehydration also blocks the absorption of vitamins that are water-soluble. Oh NO, now I'm getting a frick'n hang-over.
 
  * And those foo-foo concoctions that taste so good, as well as all inebriates, put you on the serious "DOWN LOW" because they are depressants, and who wants to workout feeling that way. Yikes! Now I'm really depressed.

Why does everything that tastes good and gives you that sweet buzz have to be so negative? Who came up with these rules anyway? Don't get nervous nelly!  Hold on a sec.

We live in the modern age - of high tech nutrition: what ye have taken out, ye can also put back in, so saith the Force. Gee whiz, I feel like I just got religion.

Here's the "buzz" - on how your body is talking to you when you have had a few too many "shooters" or whatever, and feel like your tomorrows have come and "went", sorry - gone and went, no, no, came and went, burrrrp.

 
The Buzzard: Free Radicals
You feel fuzzy, foggy, & totally negative, because "free radicals" (not the political kind) have been released into the blood stream as part of your body's attempt to deal with the negative consequences of large amounts of alcohol.
 
After the Buzz:  Deal with it Dude.  Replace the vitamins and minerals depleted by the excess

Brewers Yeast: the miracle hang-over blast, mix with juice or water - be warned some don't like the taste, but, it does the job since it's packed with B-vitamins, protein and other micro nutrients; remember that's what was depleted when you over-indulged to begin with. Brewers Yeast is a by-product of making beer, so put back what the brewers took out.
 
Any Fruit Juice: fructose has been proven to be a "free radical" scavenger. Yes Monica, Bloody Marys are bloody good, because of the tomatoes.  They are the not-so-sweet fruit; and it's better if it's a virgin! Are there any left? I need a drink to noodle that one out?
 
Lots of Water: drink an additional 1 to 2 liters of water the night of and day after that liquid buzz.
 
Replace the Vitamins and Minerals Lost: take a good vitamin/mineral pack with breakfast the day after or, even better, the night of the binge, with food.
 
If you are going to party down, have a plan to deal with the blow back.
It's always best to hold your drinking to a modest level. And you know what that is better then I do or do you?

Meet Lorenzo here at the gym or contact him at:  musclebootcamp@gmail.com

FITNESS, DIET & LIFESTYLE TIPS
By Zen Gray
 
As a fitness and lifestyle coach for over sixteen years, I've noticed some keys to successful living and it's not as hard as you think! Little changes can go a long way to improving your health and happiness. Here are just a few tips to get you started:
 
1. Get a Personal Trainer
Obviously, I'm a little biased. But a personal trainer will keep you on track and make sure you are doing proper form so you don't get injured-especially important if you are juststarting a workout regimen.
 
2. Measure
Before starting a program, you have to know your current state of fitness. Take measurements, do before pictures, and do body fat measurements. It's fun to make yourself look as bad as you can in the before picture (i.e. no makeup, scowl, stick out your belly, make your hair really messy!)
 
3. Keep a food diary
If you can't meet with a certified nutritionist, you can still be aware of food patterns. Write down what you eat, how much, and when. Then see where you can make improvements.
 
4. Keep a water bottle with you throughout the day
Most of my clients drink more water if they use a water bottle. I love to keep bottles of water in the car and whenever I'm driving, it's easy to reach back and grab one.
 
5. Take a multi-vitamin
At the very least, just take a multi-vitamin every day. It's like food insurance. Chances are, you're not getting all the vitamins and minerals you need from food.
 
6. Forgive yourself
If you fall off the food wagon, just say, "Whoops!" (or some other colorful expletive) and get back on. Don't beat yourself up over a cookie. EVERYONE likes cookies. You just can't eat them all day every day.
 
7. Make friends at the gym
Studies show that the more friends you have at the gym, the more likely you are to go to the gym. Say hello and introduce yourself! And are you more likely to go to the gym if you know your friend is there waiting for you? Of course you are.
 
8. Mix it up
Frequently change your workouts. If all you do is a steady pace on a treadmill for 30 minutes every day, I guarantee you're going to get bored and your body will stop responding to the workout. (Besides, looking like you're in a coma with drool dribbling out of your mouth is just not attractive.) You need to challenge your body with high intensity sets or different machines like a bike or an elliptical machine. If you get off the machine and you don't feel like you worked out hard, chances are you didn't. Just take a nap next time instead of boring yourself for 30 minutes.
 
9. Competition
Whoever said that competition is bad is a loser!
Join a charity run/walk like the AIDS Half Marathon in Disneyland! Not only do you get to hear It's a Small World all day, but you'll be more motivated during your workouts when you can focus on one special day! You'll meet lots of people, you'll raise money for a good cause, and you'll be in great shape!
 
10. Be grateful
Take a moment to count your blessings. Many people would LOVE to be healthy enough to walk on a treadmill but they can't. If you put yourself in a state of gratitude, life becomes so much more enjoyable!

Zen can be reached at zen@zengray.com.