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The Incredible Benefits of L-carnitine for Fat Loss

No, I’m not here to sell you a dream, or a new Fit Tea like your high school friend, Cindy, on Facebook.

Do you want to lose weight? If so, you may be interested in learning about the benefits of L-carnitine. This nutrient is essential for fat loss and can help you reach your goals faster. In this blog post, we will discuss the many benefits of L-carnitine and how it can help you achieve your ideal body composition.

L-carnitine is a nutrient that is essential for fat loss. It helps the body to use fat for energy, which can help you lose weight faster. L-carnitine also has other benefits, including:

– improved heart health

– reduced inflammation

– better brain function

Okay, so onto fat loss.. What does L Carnitine do?

L-carnitine helps to transport fat into the mitochondria of cells. This is so that the fatty acids can be used as fuel and generate ATP. L-carnitine does this work both when you exercise and rest, but research has found that it is especially effective during intense exercise.

If you don’t have enough carnitine, your body can’t use most of the fats in your food. This is a serious medical condition that can lead to muscle weakness, stunted growth, and other problems. That’s why carnitine is considered a “conditionally essential” nutrient: Your body can produce it, but if you don’t produce enough, you might get sick.

Dosing…How much should you take?
There are three routes that L-Carnitine has been studied. Orally, Liposomally, or Intramuscularly. For Oral administration, because you only absorb ~10-20% of the L-Carnitine, it is recommended you take 2 grams. If you are going with a version that has been altered to be more bioavailable Liposomally, you can take ~600mg. If you are going to inject L-Carnitine, you can take ~400mg.

Anything else?…Don’t forget the carbs!
L-Carnitine is most effective when taken with insulin. So if you decide to take L-Carnitine, take it with your pre-workout meal before you go to the gym!


Looking to buy L-Carnitine?
You can head over to Nuethix Formulations and grab it here: https://nuethix.com/collections/performance/products/liposomal-l-carnitine
Make sure you use code: COACHCHRISM for some money off!










The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Christopher Melancon makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

The information provided on this website does not, and is not intended to, constitute legal advice; instead, all information, content, and materials available on this site are for general informational purposes only.  Information on this website may not constitute the most up-to-date legal or other information.  This website contains links to other third-party websites.  Such links are only for the convenience of the reader, user or browser.


The Dangers of Chronically Elevated Cortisol: Why You Should Be Concerned

Nowadays it seems that people are always on the go, and although they may not always have time for themselves, they should make time to learn about the dangers of chronically elevated cortisol. This hormone can have a seriously negative impact on their health and well-being, so it’s important to be aware of the risks. By knowing what to look out for, busy everyone, no matter how busy, can take steps to maintain healthy cortisol levels and stay healthy and happy.

There are two adrenal glands. They are located just above the kidneys. Each adrenal gland is made up of two parts: the inner medulla, which produces adrenaline, and the outer cortex, which produces cortisol and aldosterone. Aldosterone is a steroid hormone that is important in salt/water balance and blood pressure. Cortisol and other glucocorticoids are secreted in response to stimulation of the adrenal glands by adrenocorticotropic hormone from the pituitary gland.

So, what are the dangers of chronically elevated cortisol? One of the most significant risks is that it can lead to weight gain. Cortisol is known as the “stress hormone” because it’s released in response to stressful situations. When we’re stressed, our bodies go into “fight or flight” mode, which means that we’re preparing for a physical threat. This increases our heart rate and blood pressure, and also causes us to release glucose into our bloodstream so that we have energy to fight or flee.

If we’re constantly stressed, however, our bodies remain in this state of high alert and cortisol levels stay elevated. This can lead to increased appetite and cravings for high-calorie foods, as well as insulin resistance.

Here are some supplements that can help lower your chronic elevated cortisol levels.

Magnolia Bark– 250mg 3x daily

Theanine– 200mg daily

Epimedium– 1,000mg daily 

Phytosterols– 200 to 300mg, including 60-120mg of beta-sitosterol.

Do you have any questions? Feel free to email me at Chrismtraining@gmail.com or message me on Instagram at Christopher_Melancon.


The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Christopher Melancon makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

The information provided on this website does not, and is not intended to, constitute legal advice; instead, all information, content, and materials available on this site are for general informational purposes only.  Information on this website may not constitute the most up-to-date legal or other information.  This website contains links to other third-party websites.  Such links are only for the convenience of the reader, user or browser.



The importance of Vitamin D and how it affects your health!

Did you know that Vitamin D is important for your health? It’s true! Vitamin D is essential for strong bones, a healthy immune system, and more. In this blog post, we will discuss the importance of Vitamin D and how it affects your fitness and overall health. We’ll also provide tips on how to get more Vitamin D into your diet. So don’t miss out – read on to learn more about Vitamin D!

There was a lot of hype around vitamin D whenever COVID began, and the fact that people with low vitamin D levels were experiencing more severe cases of COVID-19. This brought it into the mainstream media for a minute, but interest seems to have waned again. So its time for a quick refresher course!

Vitamin D

  • Reduces systemic inflammation
  • May raise your natural testosterone levels
  • Aides your immune system
  • Is Neuro-protective
  • May prevent depression
  • Promotes calcium absorption and maintains a proper calcium vs. phosphate balance which is good for ya bones

How do you get Vitamin D? The best way to get Vitamin D is from the sun. When your skin is exposed to sunlight, it produces Vitamin D. However, not everyone can get enough Vitamin D from the sun. ..If you live in a cold climate or if you have dark skin, or you just happen to spend too much time inside (like most of us do), you may need to take supplements. If you are going to supplement Vitamin D, you can supplement up to 5,000IU safely, with the outer ‘safe’ range being 10,000 IU daily in certain cases. Science has not shown that our bodies ‘care’ where we are getting the vitamin D from whether it is sun exposure or through supplementation. So next time you’re at your local grocery store, don’t pass up this effective and VERY cheap supplement!

Do you have any further questions? Feel free to email me at Chrismtraining@gmail.com or DM Me at @Christopher_Melancon on Instagram!

Fitness and Finances: What will your first bodybuilding show cost?

So you’ve decided that you want to be a competitive bodybuilder, that’s awesome. Let’s get down to a topic that many competitors aren’t aware of, the costs of competing. I am going to focus on the NPC as it is the most competitive and respected organization.

A great starting resource is obviously the NPC’s website itself. https://npcnewsonline.com/

There are unavoidable costs that you are going to incur when you compete in your first show. I will start with men because they are cheaper due to not having to do makeup,hair, and a special suit.

MEN:
NPC registration Fee: $135
. This fee is required yearly to compete in any NPC sanctioned show.

Show Entry fee: $90-120 (per category). Depending on your experience level and age, you might be able to compete in tons of categories at your first show. Each category you enter will have an entry fee. Many promoters will give you a discount for entering multiple categories. These fees will vary from state to state and even promoter to promoter within the state.

Hotel: $90-300 (per night). This is another category that is going to have a lot of variance depending on the time of the year, individual city, and demand. It is highly advised to stay at the host hotel so that you do not run into traffic or trouble that will make your first show more stressful than it needs to be.

Tanning: $120-150. The promoters of the show will provide the individual tanning company’s information to you, but this is the normal price range that I see tanning run. Some more experienced competitors will do their own tan, but I advise all of my clients to just go with the tanning people on site. This takes a way a lot of stress and saves you the awkwardness of looking way different than the other people around you.

Competition Shorts: $30-80. Depending on your category you will have to get either a bodybuilding (speedo like) suit, black mid cut briefs, or boardshorts that sit right above your knees.

WOMEN: Ladies, I hate to say it, but for you, this endeavor is going to hurt the pocketbook a little bit more. Along with the above, we have to take into account your hair, makeup, heels, and suit.

Competition Heels: $50-100. You don’t have to do anything too fancy, clear heels that have an appropriate level heel are fine!

Competition Suit: $300+. Your bikini can range from $300-$1000+. The fit of your bikini can make or break how your physique looks on stage, so borrowing a suit may not be the best option. This is not one of the areas you want to skimp on, because all of your hard work depends on what the judges can see for the short time that you are on stage.You can also buy an affordable plain suit, then add the bling yourself to offset costs if you know someone that will do it for you.

Hair: $50-100+. Your hair can be done on your own, however, the onsite makeup person can help with this. This is another one of the areas that really does matter because the judges will only see you for a short time.

Stage Make-up: $100-150+. Your makeup must be very dark to match the tan. Having a professional do it is nice for a perfect match. I do not recommend competitors doing their own makeup unless they have practiced tirelessly on the skin tone that they will be the day of their show. The promoters of the show will often provide contact information for the ‘official’ hair and makeup artist for the show.


As you can see, the costs of competing can quickly add up if you are unaware before you start! Posing and Diet coaches were not included in this rundown because that is another area where prices can widely vary!

If you have any questions, please do not hesitate to shoot me an email at Chrismtraining@gmail.com or DM me on Instagram @Christopher_Melancon

Caffeine: The Secret to Exercise and Weight Loss Success

It’s no secret that caffeine can give you a boost in the morning, but did you know that it can also help you during your workouts? Caffeine has been shown to improve athletic performance, increase endurance, and even promote weight loss. In this blog post, we will discuss the benefits of caffeine during exercise and weight loss. We’ll also provide tips on how to get the most out of your caffeine intake!

Caffeine has been shown to help endurance and strength as well as having strong appetite suppressing effects. It has also been shown to increase fat burning!

Caffeine can be consumed through coffee, tea, or supplements like caffeine pills. There are also some foods high in caffeine such as dark chocolate and cocoa powder. Caffeine is a natural stimulant that has been shown to improve athletic performance by increasing endurance during exercise; improving strength and power output at higher intensities of exercise. Caffeine has been linked to lower risks of Type 2 Diabetes, Heart Disease, and Degenerative Brain diseases.

When consumed in moderate doses (200-300 milligrams), caffeine can provide these benefits. Consuming too much caffeine can lead to side effects such as anxiety, restlessness, and insomnia. It’s important to find the right dose for you. Your total caffeine dosage for the day should not exceed 6mg/kg of your body weight. (Take your body weight and multiply it by 6)!

For training purposes, take it anywhere between 30 to 60 minutes, as it takes ~30-70 minutes to reach its peak amount of stimulation.

Finally,

-Start small and gradually increase your dose over time. This will help you find the right amount that works best for you.

-Avoid drinking caffeinated beverages late in the day. Caffeine can interfere with sleep quality if consumed too close to bedtime.

Tips to get big for the holidays!

1. Slow and steady wins the race here. We can’t just force feed hypertrophy. Increase calories sufficiently to get the scale moving. The faster you gain, the higher percentage of that new weight will be adipose fat tissue that we’ll just have to get rid of later. 

2. If it’s not broken, don’t fix it. As long as you’re able to continue progressing with core movements, It’s hard to see a legitimate reason for removing an exercise after 6-8 weeks that you’re still progressing on. If you’re getting stronger and refueling your body in the proper manner, the muscle growth will follow. 

3. This might be a more appropriate time to introduce intensity techniques into some movements – Your recovery and work capacity is increased from the extra food. Don’t be afraid to throw in drop sets, supersets, running the rack, etc.

4. Monitor your fasting or PP blood glucose levels. If they start creeping up, perhaps pull back. Insulin sensitivity is your best friend…and your insulin staying elevated over a period of time is your worst enemy. Play it smart and put your health first. You can cheaply grab your starting values for fasting insulin, fasting glucose, and HbA1c for $30-40 dollars from Life Extension or other sites. 

5. Keep up with a relatively moderate number of daily steps (or your preferred form of cardio) Somewhere in the 7-8k step range can be appropriate, although I like clients to end up around the 10k mark. This is related to the previous point regarding blood glucose. This can help extend a gaining period but more importantly help keep other health markers where they should be! 

6. Protect your gut and digestion. No, this doesn’t mean taking random probiotics and drinking kombucha. Your body can’t use what nutrients you aren’t actually properly digesting and assimilating. This total overall increase in calories means more total work for your GI. Respecting food quality thresholds is the big step one for this. Prebiotic foods, targeted probiotics, and digestive enzymes are things to look at on this front. 

7. This is the time to really enjoy food! When many people are dieting they’ll have to cut out some of their favorite foods. Maybe date nights can shift from sushi and Mediterranean to Italian, burgers, and the types of meals that are inherently higher calorically. Autoregulation is much more forgiving on goals going UP as opposed to goals going DOWN.

Need help setting up your own bulking plan? DM ME!

How Fast Should I Be Losing Weight?

I have many clients come to me and they want to lose a LOT of weight in a LITTLE amount of time. I tell these clients all the time that not only is their goal not realistic, it is downright not healthy. There are many downsides of attempting to lose weight too quickly.

  • You are likely to lose your hard-earned muscle that gives you shape.
  • You are likely to ‘burn out’ before you’re at the weight you truly want to be at, increasing the chances of impulsive eating.
  • You’re actually more likely to regain the lost weight.
  • The worst possible scenario? You psyche yourself out of the whole process and end up in a worse spot than you were in before.

The first is possibly the worst of all, many do not realize the downsides of losing their hard- earned muscle. It can:

  • Decrease your Resting Metabolic rate (now you burn even less calories)
  • Increase your likelihood of being injured
  • You’ll start to have a soft or “skinny fat” appearance.

So all of that being said… What is a good pace for weight loss?

Being patient and moving slowly on your journey is the best way that we can ensure long term success. Many of my clients (I am also guilty of this) are too focused on the FINAL outcome. Focus on what you CAN and WILL accomplish that week, and then celebrate your small victory and parlay it into bigger successes. Did you eat all the meals you were supposed to this week? Did you drink the amount of water that was asked of you? NICE!! A slower weight loss pace allows the client to be more comfortable and gives the body time to adjust and ensure that the loss is sustainable and something that will be able to be kept.

Scientific research shows that people who lose less than 1% of their current bodyweight are much more likely to keep that weight off, and isn’t that what actually matters? The numbers on the table below might surprise you, but some people like myself are visual learners and do better seeing it this way. I like to have my clients on pace to have them lose 1% of their bodyweight weekly because this allows them to have more than enough food and not get cranky!

Many circumstances might even require more patience. Any progress beats no progress. It is important to realize that even if you lose half a pound every week for a year, that is 26 pounds. Imagine what you’d look like next year if you kept 26 pounds off!

Are you ready to get in the best shape of your life? DM ME! Or email Chrismtraining@gmail.com

How to Keep It Movin’!

A lot of people have the habit of being relatively active on their “workout days” then sometimes feel lost on their off days or just shirk off their fitness on the weekends. Everyone can live an active lifestyle, whether it includes going to the gym or not! Here are some ideas for ways to be active when you aren’t in the gym.

  • Hiking: Hiking can be a great full body workout if you live in a place where this is a possibility, I’m from Louisiana and it’s not exactly the most mountainous terrain, however locally, we have Tunica Hills, which even has some small waterfalls to use as a background for your ever important Instagram post to show that you went outside.
  • Boxing/ MMA: These two can be more of a workout than actually going to a conventional gym! These activities are a great way to ensure that you get your cardio in and getting some of that pent-up aggression out!
  • Your favorite sport: I grew up playing basketball, and will still play every once in a while, there is something about being able to get back in the game of something that was part of your formative years that makes the time fly by! There are many organizations that exist to give adults a competitive outlet in volleyball, kickball, soccer, and basketball. Get some of your friends and get to it!
  • Swimming: If you have a pool near you, swimming is possibly one of the most time efficient ways of burning calories and getting a great cardiovascular workout in. You can go as slowly or work as hard as you want!
  • Walking: Take a walk with your dog, significant other, kids, or even just yourself! This is the simplest option for many people. It will also help your mental health just being outside, if you don’t want to try any of the other options yet, give this a shot!
  • Walk on the treadmill/ get on another cardio machine: Just because you aren’t lifting that day doesn’t mean you can’t go to the gym! If you feel the need to stay in the routine or even if you just want to get out of the house, go spend 20-30 minutes doing some low intensity steady state cardio (LISS).  
  • Bonus Tip: You may already be doing this without realizing it. If you’re someone that likes to talk on the phone, walk around while you do it! It may only be for 20-30 minutes a day, but that amount of time walking adds up and surely beats just sitting on your couch mindlessly eating and watching TV while talking to someone.

How To Fix “I Don’t Have Time”

  “I don’t have time, I’m too busy” is something that I have heard countless times. When I hear it, it gets my attention because now I have to decide what it is that makes the client “too busy” to take care of themselves physically, which in turn also helps their mental health. It often occurs in college aged students (some of which only take 12 hours of school and that’s…it) where we’ll get in a conversation about fitness and they throw it out as a defense as to why they don’t work out, and I usually grin and say “If I can do it, then you can do it.”  In the more adult world today, it is the norm to be at the office from 8-4 or 9-5. You wake up, put your hours in, then leave…the important part is, what happens when you leave? Do you stop and get takeout on the way home, then go sit on your couch for 7 hours watching Netflix then go to bed? This is likely a scenario that many people have on a regular basis, and it’s a dangerous routine to get into. What if you changed that to making sure there are healthy, quick, cheaper options at home, and you had an at home routine to do (Correct, you wouldn’t even have to go to the gym).

  Today we’re going to have an exercise in time management skills. One of my professors my senior year at LSU had us do it, and I was relieved to see that I was doing a good job, but still there was room for me to do a GREAT job.

Here’s what I want you to do, get a piece of paper, or go into Microsoft Excel, Google Sheets, etc. and start at whatever time you normally wake up. From there, I want you to write a schedule from that time, until the time you normally go to bed, and fill in each 30 minutes with the tasks that you are normally doing. I can almost guarantee you that you are not nearly as ‘busy’ as you think you are. During the time period that the professor had us plotting out our time for the week, I was taking 15 hours at LSU, training 4-5 clients a day, working out myself, studying for LSU, waiting tables on the weekends, and studying for what would end up being the most important test of my life: the LSAT. I would call that a bit of a full plate, and it IS a lot, until I wrote everything down, I found that I still had about 2 hours a day where I wasn’t doing anything special after all those tasks were done. Everyone gets used to their routine and it can be difficult to break it, but just adding in a little physical activity and healthier options into your normal life could not only make you look and feel better but make a difference in your overall health!

Do you need help with making some changes in your daily routine that will pay off in the long run? DM me! I have 30+ current clients that have been doing an incredible job making small changes that are piling up in their favor!

Effects of Alcohol and Fitness, “Do I workout with a hangover?”

We’re back with another Sunday blog post!

I’m sure 99% of the people reading this post have woken up on a Sunday morning (or a Tuesday, it happens sometimes) and had their head absolutely throbbing from all the fun they had the night before involving alcohol consumption.

The common symptoms from a hangover are fatigue, weakness, thirst, headache, muscle aches, nausea, stomach pain, sensitivity to light and sound, anxiety, irritability, sweating, and increased blood pressure.

Hangover symptoms usually peak when your BAC (Blood Alcohol Content) returns to about zero. The symptoms can last for 24 hours or even longer if you really went hard the night before. Hangovers are annoying, obviously, because you don’t feel well, but a lot of people don’t realize that they can be dangerous because a person’s cognitive processing, decision- making and coordination can be impaired. Even menial tasks can seem difficult because you’re just feeling a little ‘off’.

There is no scientifically proven way to cure a hangover. There are the myths of: Coffee, shower, take a NSAID, and just get moving, among thousands of others. This is actually… really bad advice. Coffee has caffeine which although it will make you feel more alert, it is a diuretic and will only compound on your symptoms. Also, over the counter pain killers said as the NSAIDs (Non-Steroidal Anti Inflammatorys) mentioned above such as Aspirin, Aleve, Ibuprofen, etc. will increase the amount of irritation in the stomach and liver.

Although not scientifically proven, the use of drinks enriched with electrolytes seems to be the most commonly used method to try and alleviate symptoms. Research has not been shown to support this, but it is likely not doing any harm so its one of those things that if it helps you even from a placebo effect it may be worth it!

If you have a hard night of drinking, it may be in your best interest to stay out of the gym for the next day because you may still have the effects of the alcohol in your system without really even knowing it! Make sure you eat nutrient rich foods and get back on your diet, and don’t let it become a downward spiral!

Do you need help with accountability and changing certain habits? DM me or check out the pages on my site!