The simple answer is NO! Supplement means "in addition to." One of my pet peeves is hearing people discuss which supplement "works." Many times these people have plenty of room to improve on their exercise and nutritional programs.

With that said, there are some supplements that have proven valuable to both me and my clients. Most supplements are far too hyped, including "fat burners." While certain combinations have been proven to work for a thermogenic and a stimulant effect, abuse of these drugs has caused some very bad side effects ranging from tremors to stroke. Below I will discuss three supplements which do have value.

Meal Replacement Products. I advice my clients to eat small frequent (five or six) small meals per day. This increases metabolism, energy, and prevents over-eating. While whole food would be ideal, life is not always that accommodating. When a food meal is not convenient, the addition of a meal replacement product (MRP) can improve results. Make sure to look for one that is as low in fat and/or sugar as possible. Lean Body and Myoplex are two of the popular commercial brands.

Protein Powders. Our muscles and most of our body is made up of protein. You can take all of the creatine in the world and train like a madman, but without enough protein intake, muscle gain is unlikely. If you are already consuming a lean protein with each of your five or six meals, you probably don't need protein powder but again, it's a convenience thing. For example if I have to leave my house early, I might throw a scoop or two of protein powder into oatmeal for a mix of protein and complex carbohydrates.

Multi vitamin-mineral formula. It is a mistake to think that vitamins will give you energy or that a certain mineral will build bone. For example, calcium is one of the minerals that make up bone. This doesn't mean that taking a calcium supplement will in and of itself build bone. Calcium plays a role along with other micronutrients (those without calories). Macronutrients (those with calories) play a role as well.

A vitamin-mineral formula can help as an "insurance policy" against a deficiency in certain nutrients. Vitamins and minerals do not increase energy. That is a "myth." Only the macronutrients can produce heat for energy but taking a vitamin-mineral formula is a great way to begin a supplementation program. Feel free to contact me about which one to take.

Although the supplements mentioned can certainly help, without a sound nutrition and exercise program, results will be elusive. Don't be like most people constantly looking for the "magic bullet" promising everything from fat loss to penile enlargement. Eat right, maintain some muscle, do aerobic and anaerobic exercise, and stretch. That's the secret to optimal health.

2) Does Creatine Help Recovery Time?

Q: "I have taken creatine before to help my body recover faster and I was just wondering if you had an opinion on creatine or any other healthy supplement that would help my recovery time, since I haven't been able to do anything in 3 months?"

A: Creatine has been proven to enhance strength, power, muscle mass, and weight gain. Basically, what it does is help to regenerate ATP (the chemical which supplies energy for muscle contraction) so you may be able to push out a couple of extra reps. For example, you may be able to push out only 8 reps of a particular weight if you are not taking creatine, but with it, you may be able to push out 10.

One of the best advantages to taking creatine that I've seen is the increased recovery time it brings. You recover faster from an intense workout and therefore can workout more frequently and make more gains. Creatine is one of the few supplements that get my two thumbs up!

Other than that, I'd suggest not doing too much too fast. I'd also recommend that you supplement with L-Glutamine. L-Glutamine is the most abundant amino acid in muscle tissue. It is highly involved in immune function. If your immune system is called upon (when you get sick), taking L-Glutamine will minimize the possibility that your body will break down muscle tissue. It might be a good idea to take L-Glutamine on a regular basis if you desire to maintain or build muscle.

3) How to Reduce Elbow Pain

Q: "When I lift I get pain in my elbow and usually have trouble straightening it for a few days after a good workout. I was wondering if you thought like an elbow ace bandage or sleeve would help that?"

A: It would be hard to diagnose anything through e-mail so I'll give you my two cents, and if the pain doesn't subside in a couple of weeks, you should visit a physician and/or physical therapist.

Don't Lock Out! When you're lifting, make sure you don't lock out your elbows too much. An example would be the completion of a bench press when you straighten your arms. "Locking out" causes the elbow to hyper-extend and put excessive pressure on the joint. This could be a reason for post workout elbow pain.

Change Grips! When you perform lifts over and over with the same grip, you run the risk for possible muscular imbalance. A muscular imbalance can lead to excessive strain on a joint. This is one of the causes of "tennis elbow." One way to increase the balance around a joint is to perform not only different exercises but to also use different grips. For example, if you normally do dumbbell curls, try doing dumbbell hammer curls. These would be performed the same way but now with the thumbs pointing up (like a hammer). You can change grips on so many exercises including pull downs, chin ups, triceps extensions, etc.

Use Ice After Training. You may have some inflammation around the joint so ice can serve to reduce this. When you get back to college, you can use a cold keg for this. He-he.

Stretch. The muscles around your elbow may've become tight from being strengthened without being stretched enough. This can also lead to pain in the surrounding area so be sure to stretch the triceps, biceps, and forearms as well as your other muscles

These ideas should help. Start with lighter weights for the first week or two and avoid the exercises which strain the elbow (most upper body exercises). Concentrate on your legs, low back, and abs and before you know it, you'll come back stronger than ever. Let me know how you make out!

4) Free from Sciatic Pain after Going through Fitness Program

"In December 2003 I weighed 256 lbs and about 2 weeks before Christmas I was tying my shoes and realized I couldn't breathe while bent over.

I decided to start a diet and set my goal at 225 lbs.

By February I had lost 15 lbs and I realized that I needed to begin exercising but I had no idea how to move forward most effectively.

I joined a gym and boy was I lucky I met Billy. He laid out a program that has been easy to follow and as I have progressed my changing body shape and improved overall well being has changed my life for the better.

My friends who haven't seen me in a few months are freaking out. One actually said, "Harry, what the hell happened to you?"

Almost all of my chronic joint pains are gone as well as my sciatica. I am completely a NEW MAN. I find myself doing all physical activities without any fatigue, shortness of breath or worry about whether I can finish whatever I start.

I now weigh 205 lbs and I feel my life is just beginning again."

Thanks Billy!

- Harry Sudwischer

I urge you to check back in a couple of weeks as four new ground-breaking articles will be added to the article section on the site. You will be able to learn how to burn fat by lifting weights, three ultimate cardio routines, and you will see my review of the Hamptons Diet.

Most importantly, you will learn what the Power of One is and how it can change your life.

Until next time, be a Functional Fitness Freak,

- Billy Hofacker