I’m trying to tone up for a trip to Hawaii. In addition to doing cardio, which are the best supplements on the market, in your opinion, for fat loss? I’m not interested in “fad supplements” but only supplements which really work.

When it comes to losing weight and fat loss, there are four fat loss / appetite supplements worth your consideration. Don’t worry, they’re not ephedrine or Ma Huang.

Chromium picolinate is a nutritional supplement that works to increase the efficiency of insulin to optimal levels. It’s been has been shown to help regulate blood glucose levels. Stable blood glucose levels may keep you from entering “fat storing” or “starvation” mode.

The amino acid carnitine helps to lower triglycerides and has been shown to help mobilize brown fat tissue. This is usually taken between (not with) meals.

Hoodia gordonii is a leafy, spineless succulent plant used for centuries by bushmen to suppress appetite while making long treks across the desert. It was the primary ingredient of the late Anna Nicole Smith’s product, Trim Spa. However, real hoodia is sometimes difficult to find.

The amino acid glutamine helps to preserve lean muscle mass and reduce cravings for sugar. It should be taken between meals.

And don’t forget caffeine. It’s old skool, but it totally works.

Used alone, supplements will not produce results. But when used intelligently in concert with a regular exercise regimen and a clean diet, these supplements may prove useful to you as you work to shed a few extra pounds.

The gym thrusts upon us all sorts of awkward social interactions. Let’s demystify some of these weird situations.

A NAKED STRANGER STARTS TALKING TO YOU IN THE LOCKER ROOM
Unless you know the person, it’s impolite for him/her to be in your personal space while in the locker room. Politely ask him to step away into a zone where you feel more comfortable. If he persists in talking to you, brevity is key. Replying with short answers will indicate your disinterest in extending a conversation. Even better: try a blank stare. If they persist, a polite, “I’m sorry, but I gotta get going” is an good response

SOMEONE IS WEARING SUNGLASSES
In his workout book, “No Excuses” actor Antonio Sabato Jr. swears by wearing sunglasses in the gym because he says it help him concentrate. I’ve known actress Faye Dunaway to wear sunglasses while bench pressing and while I don’t recommend wearing sunglasses in the gym, it’s more embarrassing for the person wearing them. What to do? Don’t say a peep.

THE GYM BECOMES A FASHION SHOW FOR IMPOSSIBLY TIGHT CLOTHES & FETISH GEAR
This really is a fashion issue. Since 2006, I’ve seen a resurgence in denim, tiny, see through shorts, wrestling singlets, and in Hollywood, even a guy being led around on a dog collar. As with sunglasses, however, none of these fashion choices really intrudes upon your personal safety. Modern day workout clothes are breathable (or wicking) to prevent overheating. Spandex and lycra are helpful to prevent chafing from repetitive movements (e.g., in cycling or spinning). Unless someone’s attire is patently inappropriately revealing, try not to stare. And read the next question.

A GUY KEEPS STARING
Most people stare in the gym because they’re interested in watching you work out or because, as Paris says: “You’re hot.” Both of these reasons should be flattering, but it’s not always the case. An ex of mine told me that as a younger man, guys would stare in the gym to the point where he developed a complex. “I thought something was seriously wrong with me,” he said. “I didn’t understand why everyone was looking at me.” Today, he has more self esteem, saying: “I’m just a hot guy who others like to watch for inspiration.”

If someone’s boring a hole through me, I’ll acknowledge them by smiling politely, which usually discharges the energy. If they persist, consider saying: “I notice you watching me; did you want my autograph?” As you both laugh, introduce yourself, then abruptly end the interaction by saying: “Have a good workout!”

SOMEONE DOESN’T WIPE THE SWEAT OFF THE EQUIPMENT
Assume she forgot to wipe it off, and if you feel confident, approach the individual and kindly point out that he/she might have missed cleaning up the equipment. You can also ask the maintenance team to follow up. It’s ultimately the responsibility of the facility to ensure the equipment is sterile and MRSA free.

SOMEONE WON’T SHARE THE EQUIPMENT
Busy gyms usually enforce a 30-minute limit on cardio equipment. If your gym has a time limit and someone’s extending their stay, ask a manager to handle it. A gym employee reminding a member of the time limit will go a lot further in the long run. If someone’s on the weight machine you want, ask how many sets are remaining. If she replies with three or more, ask if you can “work in” (alternate) for a couple of sets. To be a good “work in” buddy, observe the weight they’re lifting and set it back to that weight before you hand off the equipment.

THAT BRUTE DOESN’T RE-RACK HIS WEIGHTS
It’s not uncommon to leave a couple large weight plates on a machine like the bench press. Set a good example and take pride in always replacing the weights on the rack where they belong and other people will follow. A good gym should have enough staff on the floor to keep the place from becoming a weight wasteland.

A NEWBIE HAS POOR FORM
If he/she’s endangering your safety (e.g., bench pressing without clips, so a plate could fall and hit your foot) then you must say something. But it’s not your responsibility to correct their form. If you’re just being overly conscientious because you’re concerned about his safety, alert one of the certified trainers on the floor and allow him/her the opportunity to give proper instruction. Trainers will value the opportunity to pick up a new client.

Are you trying to determine if someone has an eating disorder, such as bulimia or anorexia nervosa?  Here are some telltale signs.

• Are they secretive about eating (and the time after eating)? This secrecy gives the individual time to binge and purge.
• Do they exhibit strange bathroom habits? (They might also make frequent trips to the bathroom after meals). Watch for signs and smells of vomiting, evidence of laxatives or diuretics, or excessive desire for privacy in the bedroom or bathroom.
• Do they exhibit odd eating behavior? Like avoiding eating with other people, or sudden (or violent) dietary preferences. Maybe they skip meals or only eat tiny portions when eating with others.
• Do they drink a lot of water or diet soda (to make vomiting easier); cut or chew their food excessively, and separate different types of food on the plate?
• Do they eat unusually large amounts of food, with no apparent change in weight?
• Do they have an excessively rigid exercise regimen?
• Do they seem to have complex lifestyle schedules/rituals to make time for binge-and-purge sessions?
• Do they use mints or gum to cover up the smell of vomit, run water in the bathroom to conceal the sound of vomiting, or refuse close contact?
• Are they preoccupied with their body weight, weight loss, dieting, and control of food? Do they wear baggy clothes to hide the body? Do they avoid looking into mirrors?
• Sometimes bulimics have discolored/callused finger joints or backs of the hands as jamming the fingers down the throat damages the outer surfaces of the hands.
• Do they have tooth and mouth issues, such as discolored teeth, and swollen cheeks?
• Intestinal irregularities, such as constant constipation or diarrhea are also common.
• Irregular/nonexistent menstrual periods.

HEY SAM:  I do cardio to burn fat. I know my body adjusts to the type of cardio. Do I have to keep changing the type of cardio I’m doing to get the full effect? —Arsh, Los Angeles

You’re right. The body adjusts very quickly to exercise. Interval training (or “high intensity interval training,” sometimes referred to as “HIIT”) is very effective at reducing body fat.   If you’ve stopped seeing the results you want, then it’s time to mix up the program.

One way to do this is to alternate your longer-endurance cardio days with high intensity interval training.

Here’s how a typical week might look:

Let’s say you do a few miles on the elliptical machine at a high resistance on Monday.
On Tuesday, you could do HIIT intervals.
Take Wednesday off.
Do a long slow (but steady) uphill climb on Thursday, and intervals again on Friday.
Use the weekend as an opportunity to cross train (play a sport, go skiing, walk outdoors, etc) and/or take one of your weekend days off.

An interesting fact about intervals: they’re super effective at getting rid of body fat, but scientists haven’t figured out yet which length of intervals (short, medium, or long) work best. So, cover your bases and mix up the length of the intervals themselves, too.

Shredded in Barcelona in ’07 (left) and 1 year later, back in L.A.

AS A TRAINER IN HOLLYWOOD, not a week passes that I don’t hear about the “latest, greatest” TV show revolving around weight loss. Sure, it makes dramatic television, but what about people who face the opposite challenge—that is:  gaining lean body mass? Enter: Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way, a book conceived for ectomorphs, or people genetically engineered with this problem.

To put on muscle, you need to do away with the “vanity” exercises such as bicep curls and focus on the basics.

Know Thy Body Type. There are three human body types (or somatotypes).  Ectomorph (just described), endomorph, (a pear-shaped frame), and mesomorph.  The latter is the “classic” gymnast or bodybuilder type, (short muscles and thick, compact frames).  Most of us fall somewhere in the middle.  If you’ve fallen prey to the exercise and muscle magazines in your quest to become more toned and muscular, you’re wasting your money.

Train with basic, multi-joint weight exercises. Forget isolation exercises, such as bicep curls, lateral raises, calf raises. You should be doing squats, deadlifts, pull ups, bench presses, military presses, and dips.   You need to train with the heaviest weights you can safely manage with these exercises.  These exercises train the largest muscles in the body, and therefore have the most growth potential.

Slightly modify those exercises to better suit your body type. Ectomorphs generally have longer bones and this means that they have to move the weights through a greater range of motion than their mesomorph counterparts.  Therefore, it is essential to make some alterations to the traditional exercises named above to “mimic” the ROM experienced by mesomorphs.  On the bench press, ectomorphs should use a close grip (6 inches closer than shoulder width) and should bring the bar down only to about four inches from the sternum. On the squat, you should adopt a much wider stance (6 inches wider than shoulder width on each side) and point the toes slightly out, at 11 and 2 o’clock, respectively.  On the deadlift, you should adopt a closer grip, and keep the bar as close to your body as possible.  “The more vertical the path of the bar, the less strain imposed on the lower back,” say the book’s authors.

Train with intensity, but less often, getting plenty of rest. Rest is often overlooked as a pillar of muscle growth. In a nutshell, if you’re an ectomorph, it’s better to train two days a week, with maximum intensity, and plenty of rest in between, than it is to train 3-5 days a week on a “split” bodybuilding/fitness magazine style routine.

Eat more quality, nutrient-dense calories. Eat, eat, eat!  Sounds easy, but it’s one of the things many people have difficulty with.  It’s important to get several high-calorie, but nutrient dense meals, every day.  You must always, always, always…consume a protein drink after every workout.   While it may be “hard” to eat this many calories the authors suggest that it’s also hard to do a lot of things. But if you really want a bigger, more toned and more muscly body, then you need to give your body the nutrients it needs to grow.

NOW LISTEN UP, RECRUIT. If you want a leaner, harder body in time for summer, you must take action right now.  Here are a few basic building blocks to cleaning up your diet and shedding that fat. (I’ll add to this list often, so check it for updates).

Eat often, and listen to your body (eat when hungry) but get into the habit of eating 6 small meals a day and NOT 3 squares. A “meal” is considered 1 serving of carbs and 1 serving of lean protein. If you don’t eat both, it’s not a meal.  A “serving” is about the size of the palm of your hand.

Eat breakfast. Don’t ever skip it. It truly is the most important meal of the day.

Practice Zen Cheating™ (a Sam Page Fitness original). If you absolutely must cheat, I want you to get a chair, and sit in front of a mirror. Then, watch yourself while you eat or drink whatever it is you must have.  Become fully conscious and fully aware of each bite, and watch your Adam’s apple as you swallow.  This is a remarkably effective way to curb addiction.  You can cheat as often as you like, but you must practice Zen Cheating.™

Consume a meal-replacement drink containing high quality protein within ONE HOUR of weight training.

Food is fuel. Before you eat, ask yourself: “Self, what am I going to be doing for the next 2 hours?”  If you’re going to be sitting around in the house, don’t eat so much. If you’re going to be going to the gym, eat accordingly. You should think in terms of fueling your body for what you’re doing next, not eating for what you’ve already done. (more…)

by BRONSON PAGE

If anyone in your family has had colon cancer, take the age they were when they were diagnosed, subtract 10 years, and that’s the age at which you should have a colonoscopy. Mom was 50, and so being 40, I had my first colonoscopy this year, besides, all of my coolest friends (Paul, Jeb, Sonny) were having them, and I’m not one to be left out. Here’s how it went for me. If I can get through it, then anyone can:

Thursday:

Breakfast is the last meal I’ll have for over 24 hours. At 9AM, I had mixed fruit with yogurt, cottage cheese, and granola, and since I knew it would be a while until my next meal, I felt a rice krispy treat was also in order. An hour or so later, the hunger kicks in, and it has to be quelled with clear liquids only, and juices without pulp until Thursday night. (more…)

by CONNY VAN DYKE

The #1 thing that I have learned when accepting the custom Zig-Zag meal plan from my trainer, Sam Page is that, when you are given the plan, don’t question it; do it.  Do not start substituting foods or asking Sam if you may substitute foods.  You have engaged a professional and it makes no sense to augment, delete or substitute information which you have decided to follow.  No more than you would second-guess your auto mechanic, your doctor, your lawyer or your accountant.  If you adhere to the plan, you will see a marked change in your health and in your body contour/shape.  After only 10 days, I began to see difference in the way my clothing fit me.

Conny Van Dyke is an accomplished actress, singer and songwriter whose career has spanned 20 years. Her guest starring role on CBS’ “Cold Case” last fall marked her return to prime time.

Although looking at the numbers on a scale can be helpful, it is also noticing the change/shift in your body shape.  Muscle mass develops and body fat decreases. Both things are necessary to achieve a healthier and more physically attractive you.  I have adopted the plan sincerely enough that it has changed the way in which I perceive food and it has broadened my understanding of how my body is happier.  Even on my “Cheat Days” (Wednesday and Saturday), there are so many things that I would have eaten last year which I now wouldn’t think of eating!  This includes the portions of these things.  If you pay attention to your body, you will notice that it is repulsed when you even think of consuming a huge lump of something heavy and laden with sugars and starches. Your body has begun to respond to the right things it has been given and no longer wants to break-down for utilization the junk with which it was once forced to work.

Yes, I have lost 27 pounds. It has made a huge difference in my appearance but, and more importantly, it has made a huge difference in the way I carry myself, my ability to think more clearly and to be present.  I do not have the same pain intensity in my back because I am not carrying the same load around.  That means a lot to someone like me who has had 2 back operations and has some arthritis. (more…)

by BRONSON PAGE

For the past four years, I’ve spent a total daily average of $12 on breakfast and lunch from the cafeteria at work. This translates to about $3,000 a year, for four years… you get the picture.  Plus we all grazed on snacks provided by the company.  With the financial downturn, they were the first perk to go.  If I went to lunch off-site, with coworkers, I would spend $20 instead of $12.  So given the national belt-tightening, and the effect of company-sponsored Danish butter cookies on my waistline, I challenged myself to find an alternative to the self-indulgent work time nosh.

Choosing from Trader Joe’s selection of ready-made meals and other non-refrigerated goods, I assembled the following meals for about $50: breakfasts and lunches for two work weeks, with only three items that need refrigeration, and the rest fitting into a standard desk drawer.

I chose 10 different entrees: ready-made Indian, Spanish, Thai and quiche selections.  They range in price from $1.49 to $2.19, and only the quiche requires refrigeration.  I increased the protein with almond butter in place of peanut butter, and by mixing a can of tuna into the ethnic food selections before warming it in the microwave.  The spiciness masked any heavy tuna flavor, and it tasted great.

Next time, I’ll try it at Von’s and let you know how it goes.

I ASKED MY FRIEND MIKE FOR HIS MEAT loaf recipe, since I consider it the best I’ve had. I worked up the nutritional numbers on it, and it’s pretty healthy, too.

1 pound lean (not extra lean) ground turkey
two slices crumpled bread
a good amount of ketchup
a little mustard (regular and/or spicy)
1-2 tsp horseradish
1 diced onion
1 small can diced water chestnuts (for texture)
splash of milk

Combine all ingredients and bake at 400 degrees for one hour. For the topping, use a mixture of brown sugar, ketchup, and mustard. Mix it up and pour over the top for the last 10-15 minutes of baking time.

When it’s done baking, it should be a little “too greasy looking” in the pan. Says Mike:

“I once used a turkey baster to remove it since it seemed too wet and unhealthy. Don’t do that—it ruined it. You should take it out and let it sit for a while. It will be easier to serve and taste better that way.”

The recipe yields about 8 slices. Each slice is 167 calories, 6G fat, 16G carbs, 12G protein.