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Knowing is not enough; we must apply. Willing is not enough; we must do

QUARTERLY NEWSLETTER 2013

SPRING 2013! How much progress have you made?…. Focus, Focus, Focus Every year, we all make resolutions of some sort to change something in our life. Get a new job, make more money, dump the girlfriend, get a new boyfriend, lose weight, stop smoking, get in shape, start eating healthy, improve my mental and emotional well being, etc. etc. etc. The list goes on and on. Yet so often, we begin wondering where the time has gone, as many of those resolutions, dare I say, absolute goals, evaporate into thin air. And now that we’re in Spring 2013 already, the question we must ask ourselves, are we accomplishing those resolutions. In particular, your health and fitness goals. And if not, WHY NOT? Now’s the time to seriously assess our goals, figure out what’s gone wrong and get back on track. There is still time to get it right!

Editors Corner

2013

Let’s face it, getting fit is no longer an option if one chooses to live a long and healthy life. Health and Fitness are part of the equation. Sure there are the exceptions of those who lead a monstrous unhealthy lifestyle and live to be 101. But realistically, those folks are the exception, not the rule. So, to help you get on track or stay on track if you’re already in motion, we’d like to introduce one simple term in our new quarterly newsletter; FOCUS 2013 That’s right, make FOCUS be your ultimate resolution and goal remaining this year. Webster defines ‘FOCUS as a center of activity, attraction, or attention, a point of concentration. No matter whatever or whomever enters your pathway this year, let FOCUS be the tool to keep your path clear and mind set in motion to be successful. We can do this!

“Effort only fully releases its reward after a person refuses to quit.” - Napoleon Hill ― Albert Camus

Inside Focus on Fitness Striking Oil All around best supplements Importance of Protein

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It will soon me be 1 year since myself and Steve Kuchinsky...a.k.a Kuch, set off to develop the company, Kuchfit, Inc., dedicated to helping others achieve their health and fitness goals. The Kuchfit Newsletter was one of our original goals in supporting that dream. We have tried to impart serious fitness knowledge along with a sense of fun and humor into this media forum. After all, what’s the point of being fit, if one can not really live. Our hope for 2013 is to continue and expand on what we started and hope you continue to find the Kuchfit Quarterly Newsletter an insightful source for living a healthy and fit lifestyle. -- Anre G. and Steven K.


Understanding Fats Monounsaturated fats and polyunsaturated fats are known as “good fats,” as they are good for your heart, your cholesterol and overall well being. 1. Reduce Saturated FATS (Bad fat) Mainly found in animal products such as red meat and whole milk products. Eat less red meat and more fish and chicken. Go for lean cuts of meat and opt for white meat which has less saturated fat. Bake, broil or grill instead of frying.

Striking Oil

by Dr. Jeff

Despite what you may believe, or maybe even what you have been told, fat is essential. We spend a great deal of time trying to get rid of it, to burn it, and to lose it. Only rarely are praises sung for fats and what they do for the body. Natural oils in the skin and scalp maintain a healthy complexion and give hair its shine. The layer of fat beneath the skin insulates the body from extreme temperature. Fat pads around internal organs and in the pads of our hands and feet provide a protective shock absorbing cushion. Fat embedded in the muscles shares with glycogen the task of providing a steady stream of energy and in fact provides more than 2/3 of the body's ongoing daily energy needs. When health care professionals talk about fats, they are referring to a group of compounds called tryglycerides, cholesterol, and phospholipids. Different fats vary in terms of length of connected carbon molecules, or carbon chains. Meat generally contains longer carbon chains or 14 or more carbon molecules. The fatty acids in vegetables and dairy products contain fewer carbon atoms and are classified and medium or short chain fatty acids. The body can use medium and short chain fatty acids for energy more easily, whereas metabolizing long chain fatty acids for energy is more complex. Fatty acids also vary in degree of what chemists call "saturation". Saturated fats contain chains of carbon atoms that each contain the maximum capacity for hydrogen

bonds. If one or more carbon atoms lacks two hydrogen bonds the two adjacent carbon atoms pull closer together in what we call a "double bond" and we call that fatty acid "unsaturated" (and if multiple double bonds are present "polyunsaturated".) Polyunsaturated fats are found primarily in vegetable sources of fat, and reduce the risk of cardiac and vascular disease. These are the heart-healthy fats or "good" fats. Beware of products that contain "partially hydrogenated" fats. These are previously healthy polyunsaturated fats that have been chemically altered to break their double bonds, thus changing them to a compound that more closely resembles a saturated fat. In fact, partially hydrogenated fats may even be worse for you. Common examples of products that contain hydrogenated or partially hydrogenated oils include non-dairy creamers, margarine, and many prepackaged foods like cookies and crackers. many popular brands of peanut butter bear close watching as well. As a rule of thumb, a healthy oil will remain liquid at room temperature and rises to the top of the jar. Unhealthy oils solidify more easily at normal temperatures, which also makes me wonder how they may be acting once inside someone's arteries.

Personally, I avoid products that contain partially hydrogenated oils. Food manufacturers are required to state specifically how much trans fat is contained in their products.

2. Eliminate Trans Fats from diet No amount of trans fats are healthy. They contribute to major health problems,, from heart disease to cancer. Axe the baked goods, fried foods, snack foods, solids (chips, candy, etc) and pre-mixed productions such as cake mix, pancake mix, etc. 3. Get more healthy fats Best sources of healthy monosaturated & polyunsaturated fats are nuts, seeds, fish and vegetable oil. Cook with Olive oil, consume more avocados, add nuts to salads and dishes 4. Omega-3 fatty acids are especially beneficially Best sources are fatty fish like salmon, mackerel, herring, sardines and anchovies

Read the Label When shopping be sure to read the label carefully. Watch out for “partially hydrogenated oil,” in the ingredients, which makes claims of trans fat free suspect


Pre-Work Out Plan

KuchFit Recommendation:

Kuch’s daily regiment to maintain muscle mass 1. Pre-Work Out Meal Typically eat a meal 1 1/2 hours prior to training, maintaining my strict ratio of Protein-Carbs-Fats 2. Liquid Aminos Pro Supps PS XXIII Liquid Amino promotes Lean Muscle & Supports your immune system 3. L-Carnitine AllMax Nutrition Liquid L-Carnitine supports transports of fats to muscle tissue 4. L-Glutamine AllMax Nutrition Micronized Glutamine- repairs damaged muscle tissue and aids in workout recovery

Note: Every supplement company has their own version of the above supplements. Over the years i’ve found these to work the best for me and they are relatively inexpensive compared to other brands. Sometimes you have to experiment to determine which brand works the best and gives you the results you’re after.

Kuch’s 3 Golden Nutrition Rules 1. Rule#1 - Drink lots of water 2. Rule#2 - Eat Frequently 3. Rule#3 - Protein should be the basis of every meal / snack you eat

Important to read the ingredients on back of the label As consumers have learned to recognize these terms, marketers have learned to disguise them. Packages may proclaim on the front label that it contains 0 grams of trans fat per serving, and as long as the amount is 0.99grams or less, the no trans fat label meets truthful advertising standards. Typical serving sizes stated on the label, however, frequently do not reflect the amount most people consume. They only way to insure that a product contains no trans fats or partially hydrogenated oils is to read the ingredients on the back label. If partially hydrogenated, fully hydrogenated oil is listed in the ingredients, it contains trans fats. As more and more consumers have caught on to this, I have noticed that some manufacturers have abandoned trans fats altogether, and have returned to using animal fats which the trans fats were made to mimic in the first place. So, to be sure that what you purchase has the healthiest nutritional profile, you have to watch for lard or other animal fat sources on labeling as well. Your body burns fat just as well as carbohydrates and even protein sources for energy. As as you burn more calories than you consume, you will not accumulate fat. The American Heart Association recommends a diet in which than less than 30% of the total daily calories comes from fat. That means that a diet of 2000 calories would budget a little more than 600 calories from fat, which for many bodybuilders is generous. Choosing healthy fats over unhealthy animal fats and hydrogenated oils keeps your energy stream more efficient, and watching your total calories keeps you on your path to physical excellence. Next time, I'll go over the finer details of cholesterol, a separate issue altogether.

Supplements There is no magic pill or powder that will transform your body without putting in the hard work thats needed. However, supplements can you give you that extra 10% to help you push past your max and make the path to success a little easier. When it comes to supplementation, its not so much what you take but rather, when you take it. I have found my best results come from tailoring my supplementation around my workouts. In other words, I take certain supplements pre workout and certain supplements post workout. By doing this, I ensure that my body has all the essential nutrients to go into the workout and all the nutrients to repair and grow after my workout. Below I am going to list my favorite pre and post workout supplements and tell you the best way to utilize them. PRE WORKOUT: Liquid Aminos: These aminos (liquid form) gets into your bloodstream fast and ensures your muscles are at their max potential to go into a grueling workout. I take two tbls pre workout.


DISCIPLINE: Willpower, Hardwork and Persistence

Protein Sources: Protein: essential for building muscle as well as losing fat 1. Egg Whites An ideal source of protein as they do not raise blood sugar levels and help sustain muscle mass. Also, high in leucine, an amino acid that helps the body use energy. Fat free, carb free, and contains all the essential amino acids. It is simply a power house food.

ZERO sugar. I just 1 scoop (40 grams post workout). Liquid L-carnitine: This free’s the fat from your cells and allows your body to use the fat for energy. In other words, its a safe and effective fat burner. Again, the liquid form gets into your body faster. L-Glutamine: Used before a workout, glutamine is muscle sparing. While you are working out you are tearing/ripping muscle fibers. Glutamine helps preserve and repair damaged muscle tissue. Pre-workout supplements: Every company has there own version but they are all basically the same and use similar ingredients. These ingredients are Arginine (for increased blood flow) creatine (for strength and endurance) and caffeine and stimulants ( to help you stay energized for a great workout). I take 1-2 scoops 30 minutes before I train. POST WORKOUT: Whey Protein: is the fasted absorbing protein available and its loaded with bcaa’s. This is essential after a long workout to spark recovery and to help your body get back into an anabolic state. I use two scoops (50 grams post workout). Vitargo: This complex carbohydrate acts as a simple carb. This is great after a workout because it helps replenish glycogen levels in the body and spikes insulin levels which in turn helps your body use the protein you just digested. Not to mention, there is

L-Glutamine- As noted before, Glutamine helps you recover after workouts. I take 10 grams post workout. I want to make a note that liquid nutrition is best before and after your workout because these are the times that your body needs the nutrition as quickly as possible. Try these supplements out and experiment with other supplements as well. These are what work for me and I continue to try new things out to see how my body responds. In addition, all of these supplements are safe, natural, and effective. However, it is always important to consult with your doctor before taking any supplements!

Significance of Protein Protein, comes from the Greek word “protos’ meaning “of prime importance.” After water, our bodies are largely made up of protein. It is used by the body to maintain, repair and build muscle tissue. Protein, itself, is comprised of amino acids, typically referred to as the “building blocks of protein.” To help you understand better, there are approximately 20 amino acids, 9 of which are considered essential because the body does not make them and they must be supplied via one’s diet.

2. Fish / Shellfish Excellent source of protein and healthy unsaturated fats. Most fish contain little or no saturated fat. Loaded with high quality protein and healthy omega 3 and 6 fatty acids, fish should be a staple in one’s diet. Examples are Salmon, Tuna, Sardines, Halibut, Tilapia, Haddock or Rockfish. 3. White-Meat Poultry Stick with white meat for excellent, lean protein. Dark meat, higher in fat and remember the skin is loaded with saturated fat, so best to remove before cooking 4. Lean Beef With only one more gram of saturated fat than a skinless chicken breast, Lean Beef is an excellent source of zinc, iron, and vitamin B12. Who doesn’t love a nice piece of steak? Loaded with tons of iron and creatine, red meat is a no brainer when it comes to muscle gains.

Pre-Work Out 1. Liquid Aminos 2. Liquid L-Carnitine 3. L-Glutamine

Post-Work Out 1. Whey Protein 2. Vitargo 3. L-Glutamine


SEAFOOD: According to the World's Healthiest Foods website, a 4-ounce serving of tuna, cod, snapper, shrimp or salmon will provide more than half of the body's daily requirement of protein.

Other Sources of Protein: Protein is the most important macronutrient when it comes to building muscle. It also takes the most calories to break down. Win Win? I think so... 1. Gamey Meats Venison, ostrich, and bison are all very lean meats and will add some variety into one’s diet.

Essential for growth and building Protein is essential for growth, building of new tissue and the repair of broken down tissue, such as occurs when one works out. We often hear the term, “positive nitrogen balance.” This means being in a state of having enough protein available for the needs of your body and building muscle. Nitrogen-- essential to animal life for building tissue, is one of the most important elements in all of protein.

How much Protein is enough? Rule of thumb is usually to consume sufficient amounts of protein, (every 3-4 hours) in order to maintain a positive nitrogen balance due to our bodies are actually in an anabolic, or shall we say, building up phase in this state, whereas, negative nitrogen balance, lack of adequate protein, equals a catabolic, or tearing down state. Hence, the importance of eating adequate amounts of protein throughout the day. Lack of enough protein will cause your body to begin to break down tissue (muscle) to meet it’s daily protein needs. Our bodies literally use thousands of different protein combinations with each one having a specific function determined by it’s amino acid combination. It is pretty much well known in the fitness community, that consuming 2.5-3.0g/Kg (Norton et al, 2009). And chance in case you’re challenged by the metric system, that equates to 1.1-1.4g/lb. So a 190lbs male

physique competitor would benefit from consuming 209-266g of protein daily, evenly divided into meals every 3-5 hours, even more if you’re eating to maintain and/or in a gaining phase and less if dieting. This pretty much aligns with the recommendation of higher than normal protein intakes may be useful for athletes looking to gain muscle mass and/or maintain it while dieting. We typically recommend a balance approach to protein intake, meaning making it a per meal protein intake in addition to a daily dose. Ensuring that you have the right ratio of Carbs-Proteins-Fats will ensure you’re consuming the right amounts in accordance to your fitness goals. In summary, you should keep in mind your fitness goals in helping to determine appropriate amounts of Protein intake. For those working to improve muscle mass as well as performance, an intake of approx. 1g per lb of bodyweight with a focus on protein per meal, and meals spread out accordingly is the most safe and optimum strategy. You should always check with your doctor and ensure you have no prior health risks (i.e. impaired kidney function) and that you are meeting other nutritional requirements.

Comments, Questions and Suggestions are all welcomed. We love hearing from you! Write us at info@kuchfit.com Thanks!

2. Nuts Excellent source of protein and healthy fats. Almonds, Walnuts, Hazelnuts preferred followed by Cashews & Pecans 2. Protein Powders Easy, convenient source of complete, high quality protein. Most common are Whey, Soy, Casein. Whey, the most common is a water-soluble milk protein, as well as being a complete protein, meaning it contains all nine amino acids necessary for dietary needs. 3. Meal Replacement Powders (MRP) Used to add protein to your diet and used as an addition to your meal or as a substitute, pending your fitness goals. There are multiple MRP’s on the market with different taste, ingredients and nutritional value. As in any other type of supplement product, you should consult with your physician prior to adding them to your diet.

May 18, 2013 We wish Steve all the best in his upcoming physique competition, NPC Junior USA


KUCHFIT QUARTERLY NEWSLETTER