Tag Archives: well-balanced diet

Rock-Hard Abs

Author: C. Small

Over the past few weeks there have been many questions about developing “rock hard” abs. Summer is quickly approaching and people are probably pushing to get their “winter’ bodies in “summer” shape. One viewer provided some advice that I thought worth re-printing. See Crystal’s comments on rock hard abs below.

Hello guys. My name is Crystal. I am a certified athletic trainer with a Master’s degree in Athletic Training. Six pack abs are all the craze right now. It is understandable, I am one of those who constantly focuses on abdominals. Remember, diet as well as exercise are important. The rock hard abs are not going to just pop up because you cut out the sweets.

My advice…keep it simple.

man & woman absThe “abs” are our core stabilizers, therefore they are always working which means they are also endurance muscles. Increase the reps of whichever abdominal exercise you prefer because this is what your abs were made to do. Don’t just do crunches alone. In all of your exercises you should focus on keeping your body still and only moving the extremities you are working on. In other words, keep your abs tight while you are doing hamstring curls, squats, biceps curls, etc. The Total Gym, which can be found on this website, is great for engaging the abdominals in all of your routine exercises and all of these exercises can be accomplshed on one machine! Yoga and pilates are great for ab work and core stabilization as well.

Now, as far as diet is concerned…cut down on the carbs (don’t completely eliminate them) and increase the protein. Of course, with any diet, make sure you ok it with your physician before starting. Carbs (and alcohol) “feed the belly fat” whereas protein “feeds the muscles.” I think that is the easiest way to explain without getting in to all of the technical jargon. Most of us have decent abs, but we have so much belly fat covering them they can’t be seen (lol).

I wish you all good luck in your six pack endeavors. Please let me know how it goes!

Thanks Crystal, and to all of you, for your comments. Have fun this summer and above all, be safe!

About the author:  C. Small is the Founder/President/CEO of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training.  The Company’s desire is to help people achieve healthy lifestyles by combining good nutrition with the right exercises, and using the right equipment for lasting results.

Total Gym XLS
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
Insanity: The Ultimate Cardio Workout and Fitness DVD Program


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Multivitamin Comparison – From Empty Air to Boosting Health

Author: Daniel Tolmieprepare-medically-multivitamins

Multivitamins – who uses them?  Well, you probably do, Americans spend $4,000,000,000 a year on multivitamins alone.  70 % Australians are no less keen on them, spending a tiny $2,300,000,000, and yes … that is a ton of zeros!!

Who needs them?  Well the number of people that can say that every day they honestly eat a well-balanced diet of containing lots of fruits, nuts and vegetables, whole grains, dairy, along with chicken and fish is not just low, it is merely non-existent.  Of the people who think they are doing well, most do not realize the sheer quantities that have to be consumed to maintain that ‘well-balanced diet’.

Okay, so almost everyone needs a multivitamin, but which one to choose?  Having 30,000+ vitamins on the market presents so much choice it normally is a case of finding the bottle you think looks the nicest … or the cheapest.  After all, a vitamin is a vitamin right?

Fortunately, 7 Canadian and American biochemists have come to rescue us from our ignorance.  They looked at and compared what is in each of these multivitamins by separating and measuring each ingredient – that is, vitamins, minerals, anti-oxidants and other components.

They put together the ‘perfect’ multivitamin, which actually does not exist as some vitamins needs to be taken separately and it would be the size of large chestnut, and rather difficult to swallow!

They examined how absorbable the vitamins were, whether they were in the right amounts/form and the variety of vitamins and minerals.  Also looked at was having the vitamins in the right combinations for the body’s needs.  The score was how close each one was to that perfect multivitamin out of 100%.

In order of importance;

Nutritional Supplements                             %

USANA Health Sciences Essentials……………………………….. 73.7

Solgar Omnium ……………………………………………….. 56.5

Thorne Research Al’s Formula ………………………………….. 46.9

Clinicians Vitamin and Mineral Boost……………………………. 45.1

NFS Nutraceuticals Ultimate Sports Multi ……………………….. 44.5

Thorne Research Basic Nutrients V ……………………………… 44.4

Thorne Research Basic Nutrients III ……………………………. 38.7

Solgar VM-2000……………………………………………….. 37.9

Pharmanex Lifepak ……………………………………………. 28.1

Amway NutriWay Double X ………………………………………. 27.3

GNC LiveWell Women’s Ultra Mega ……………………………….. 26.1

Pharmanex Lifepak Women ………………………………………. 25.6

BioCeuticals Multi Essentials …………………………………. 25.3

Pharmalliance OxiChel…………………………………………. 24.8

Neways Orachel ………………………………………………. 24.1

Solgar Formula VM-75 …………………………………………. 23.1

Radiance Multi-Power …………………………………………. 22.6

Nutra Life Active Men’s Multi………………………………….. 22.3

GNC LiveWell Mega Men ………………………………………… 21.2

Pharmanex Lifepak Prime ………………………………………. 21.0

Nature’s Sunshine Supplemental Vitamins & Minerals……………….. 20.6

Thompson’s Multifort …………………………………………. 17.5

Nature’s Way Mega Multi ………………………………………. 17.1

Thompson’s Immunofort ………………………………………… 16.9

Nutra Life Active Women’s Multi Plus …………………………… 16.4

Eagle Tresos B PluSe …………………………………………. 16.4

Nature’s Way Women’s Energy Mega Multivitamin……………………. 16.4

Pharm-a-Care Women’s Mega Strength MultiVitamins ………………… 16.4

Bioglan Women’s Complete Multi Compex     ………………………… 16.4

Pretorius Women’s Live Better Multi Vitamin & Mineral ……………. 16.3

Kordel’s Men’s Multi (without Iron) ……………………………. 15.4

Nutrition Care Formula SF88 …………………………………… 15.1

Blackmores Women’s Vitality Multi ……………………………… 14.1

Metagenics Multigenics ……………………………………….. 14.1

Red Seal Women’s Multi………………………………………… 14.0

Nature’s Own Daily Multi Peak Performance ………………………. 14.0

Mannatech GlycoLEAN Catalyst ………………………………….. 13.9

Natural Nutrition Mega Potency Women’s Multi Vitamin with Selenium … 13.7

Nature’s Sunshine Mega-Chel …………………………………… 13.5

Metagenics Multigenics Phyto Plus ……………………………… 13.5

Blackmores Women’s Multi & Evening Primrose Oil …………………. 13.4

Natural Nutrition Mega Potency Fifty Plus Multi Vitamins …………. 13.4

Blackmores Sustained Release Women’s Multi Vitamins & Minerals ……. 13.3

Natural Nutrition Mega Potency Men’s Multi Vitamin with Selenium ….. 13.3

Red Seal Men’s Multi …………………………………………. 13.3

Pharm-a-Care Men’s Mega Strength Multi-Vitamin ………………….. 11.7

Bioglan Men’s Complete Multi Complex …………………………… 11.6

Nature’s Way Men’s Energy Mega Multi-Vitamin Iron-Free …………… 11.6

Blackmores Sustained Release Multi Vitamins and Minerals …………. 11.5

Swisse Women’s Ultivite Formula 1 ……………………………… 11.5

Pluravit Time-Release Multi …………………………………… 11.5

Thompson’s Men’s Multi with Antioxidants ……………………….. 11.3

Herbs of Gold Executive Multi Vitamin & Mineral …………………. 11.1

Golden Glow Senior’s One-A-Day Multi …………………………… 11.1

Swisse Women’s Ultivite No Iron or Iodine ………………………. 10.9

Swisse Men’s Ultivite Formula 1 ……………………………….. 10.8

Blackmores Sustained Release Multi Vitamins & Minerals + Selenium …. 10.7

Melaleuca Vitality for Women ………………………………….. 10.6

Reliv Now …………………………………………………… 10.4

Nature’s Own Multivitamin Plus Omega 3 Fish Oil ………………….  9.1

Avon VitAdvance Women’s Complete II …………………………….  9.1

Good Health Men’s Multi-Plus …………………………………..  9.1

Pharma Foods Pharma Day with Selenium …………………………..  8.7

Herbalife Formula 3 …………………………………………..  8.7

Kordel’s Women’s Multi Plus EPO ………………………………..  8.6

Cenovis Mega Multi ……………………………………………  8.4

Thompson’s Femmefort ………………………………………….  8.3

Microgenics Mega Multivitamin ………………………………….  8.0

Melaleuca Vitality for Men …………………………………….  7.5

Reliv Classic ………………………………………………..  7.5

Nutrition Care Formula 33SE ……………………………………  7.4

Microgenics Women’s Pro Active Multi Vitamin …………………….  6.8

Golden Glow Super One-A-Day ……………………………………  6.7

Herron Clinical Nutrition Men’s Multi-Vitamin & Minerals ………….  6.2

Blackmores Men’s Performance Multi ……………………………..  6.2

Good Health Women’s Multi-Plus …………………………………  6.0

Vitaplex Professional One a Day Multivitamin …………………….  5.0

New Vision Essential Vitamins ………………………………….  4.7

Centrum Select 50+ ……………………………………………  4.3

Amway NutriWay Daily ………………………………………….  4.2

Microgenics Men’s Essential Multivitamin ………………………..  4.1

Myadec Gold A-Z Guard …………………………………………  4.0

Red Seal Total Multi with Minerals ……………………………..  3.9

Centrum Complete from A to Zinc ………………………………..  3.9

Cenovis 50+ Multi …………………………………………….  3.8

Guardian Women’s Multi Vitamins & Minerals……………………….  3.6

Herron Clinical Nutrition One-a-Day Women’s Multi-Vitamns & Minerals .  3.6

Cenovis Multivitamin and Minerals……………………………….  3.4

Amcal One-A-Day……………………………………………….  3.3

Berocca Performance …………………………………………..  3.2

Healtheries Women’s Multi (AU) …………………………………  3.2

Cenovis Women’s Multi …………………………………………  3.1

Nature’s Own Daily Multi Essentials …………………………….  3.1

Pluravit Women ……………………………………………….  3.1

Golden Glow Women’s One-a-Day Multi …………………………….  3.1

Blackmores Multi + Gingko for 55+ ………………………………  3.0

Pluravit 50 Plus ……………………………………………..  3.0

Healtheries Women’s Multi (NZ) …………………………………  2.7

Hivita LiquiVita ……………………………………………..  2.6

Red Seal One-a-Day Multi & Minerals …………………………….  2.6

Amcal Multivitamin & Mineral Effervescent………………………..  2.6

Golden Glow Men’s One-a-Day Multi ………………………………  2.5

Bioglan Daily Plus Max ………………………………………..  2.5

Cenovis Men’s Multi …………………………………………..  2.5

Myadec Multivitamins and Minerals ………………………………  2.4

Nature’s Own Multivitamin & Mineral …………………………….  2.4

Herron Clinical Nutrition All-in-One Multi-Vitamin & Mineral ………  2.1

Guardian Multi Vitamins & Minerals Hi Potency ……………………  2.1

Advocare Macro-Mineral Complex …………………………………  1.1

A staggering 50 out of the total 110 multivitamins did not even reach 10% and only the top 11 multivitamins were above 25% of what the human body needs on a daily basis.

The popular supermarket brands all featured below 10% possibly due to being forced to compete on price with other supermarkets.  The downside for you, means the product you take every day is a hugely inferior supplement.

In other words, you get what you pay for.  In some cases ignorance is bliss, in others it is a big wakeup call.  My father has taken supplements for many years before and after he developed cancer and never once questioned the quality of what he was consuming.   After reading this, he too, wondered why he ever thought not to research something so important to his health, when he did such a great job of researching anything else that he bought.

My advice, choose a multivitamin that is backed by a great company with a good reputation and do not just buy any old vitamin because of the price.  You would be better off spending the money on something else.