Endurance training is quite a broad sweeping term. It’s often used interchangeably with terms like “aerobic”, “anaerobic”, “strength” and “speed”. Endurance training is important for many sports – not just the pure distance events like running, swimming and cycling for example. While the type and amount of endurance training will change according to the specific demands of the sport, even some traditional strength and power based games demand a solid aerobic base. Below are a series of key factors that will help with your endurance training.
Determining the limiting factors in a particular event or activity is key; (eg. “why is this happening to me now?”). In endurance sports those limiting factors are based predominantly around the causes of fatigue. Unfortunately, fatigue is a complex issue and one that is likely to consist of both physical and psychological factors. However, exercise scientists have identified several major causes of exhaustion and research has shown that they can all be manipulated (some to a greater extent than others) with proper training:
VO2 Max
It’s difficult to talk about endurance performance and endurance training without mentioning VO2 max or maximal oxygen uptake. Elite endurance athletes typically have a high VO2 max and for the most part it seems to be genetically determined (1). However, in untrained individuals VO2 max can be improved by as much as 20% (2). A goal of any endurance training program is to help the athlete reach thier genetic upper limit for aerobic power. In athletes with the same or similar value for VO2 max, those who perform best tend to have a superior…
Lactate Threshold
If VO2 max can be seen as an upper limit for aerobic exercise, the lacate thresholddetermines how much of that ‘aerobic’ upper limit can be used. Numerous terms have been proposed to describe the relationship between blood lactate accumulation and increasing exercise intensity and it’s a subject that generates much debate. what is agreed upon is that training can have a favorable effect on lactate accumulation and when it occurs (3,4), which is associated with improved endurance performance.
Exercise Economy
Two athletes may have the same VO2 max expressed in ml/kg/min and they may have the same lactate threshold expressed as a percentage of their VO2 max. Yet what is far more relevant is the speed or workload at which the athlete is exercising when they reach these two markers. Athletes with a high exercise economy expend less energy (consume less oxygen) at any given workload. As such many researchers believe economy of exercise – be it stride length, swimming technique or body position on a bicycle – is an important contributor to endurance performance (5,6,7).
Substrate Utilization
The oxidative energy system can utilize either fat or carbohydrate to produce energy. However, when exercise intensity is higher (>70% VO2 max), there is a greater reliance on carbohydrate than fat for fuel (8). If and when carbohydrate stores are depleted exercise intensity must reduce accordingly. With training, a greater percentage of fat is used as fuel at any given work rate (8,9,10). This has a sparing effect on carbohydrate allowing a higher intensity to be maintained for longer.
Muscle Fiber Characteristics
Elite endurance athletes exhibit a high proportion of type I muscle fibers (11,12). Type I fibers have a high mitochondrial density and oxidative enzyme capacity which allows the majority of energy production to come from aerobic metabolism. While endurance training doesn’t seem to change fiber types (i.e. type II fibers to type I), the metabolic characteristics of muscle fibers can be altered so that aerobic energy production becomes more efficient (13,14).
Aside from these changes within skeletal muscle what other adaptations does aerobic endurance training elicit?
Other Adaptations to Endurance Training
Following suitable training, the body becomes better able to produce ATP via aerobic metabolism. The adaptations that occur improve oxygen delivery and oxygen utilization, increase the rate of aerobic energy production and the utilization of fat fuel and reduce disturbances in the acid-base balance (13,15,16,17,18). More specific adaptations are summarized in the table below:
References
1) Bouchard C, Dionne FT, Simoneau JA, Boulay MR. Genetics of aerobic and anaerobic performances.Exerc Sport Sci Rev. 1992;20:27-58
2) Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics
3) Evertsen F, Medbo JI, Bonen A. Effect of training intensity on muscle lactate transporters and lactate threshold of cross-country skiers. Acta Physiol Scand. 2001 Oct;173(2):195-205
4) Ready AE, Quinney HA. Alterations in anaerobic threshold as the result of endurance training and detraining. Med Sci Sports Exerc. 1982;14(4):292-6
5) Conley DL, Krahenbuhl GS. Running economy and distance running performance of highly trained athletes. Med Sci Sports Exerc. 1980;12(5):357-60
6) McCole SD, Claney K, Conte JC, Anderson R, Hagberg JM. Energy expenditure during bicycling. J Appl Physiol. 1990 Feb;68(2):748-53
7)Ungerechts BE, Wilke K, Reischle K (eds). 1998 Aerobic economy and competitive swim performances of U.S. elite swimmers. In: Swimming Science V. Champaign, IL: Human Kinetics
Brooks GA, Mercier J. Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. J Appl Physiol. 1994 Jun;76(6):2253-61
9) Holloszy JO, Coyle EF. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. J Appl Physiol. 1984 Apr;56(4):831-8
10) Matoba H, Gollnick PD. Response of skeletal muscle to training. Sports Med. 1984 May-Jun;1(3):240-51
11) Burke ER, Cerny F, Costill D, Fink W. Characteristics of skeletal muscle in competitive cyclists. Med Sci Sports. 1977 Summer;9(2):109-12
12) Costill DL, Fink WJ, Pollock ML. Muscle fiber composition and enzyme activities of elite distance runners. Med Sci Sports. 1976 Summer;8(2):96-100
13) Gollnick PD. Metabolism of substrates: energy substrate metabolism during exercise and as modified by training. Fed Proc. 1985 Feb;44(2):353-7
14) Hoppeler H. Exercise-induced ultrastructural changes in skeletal muscle. Int J Sports Med. 1986 Aug;7(4):187-204
15) Dudley GA, Abraham WM, Terjung RL. Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. J Appl Physiol. 1982 Oct;53(4):844-50
16) Foster C, Hector LL, Welsh R, Schrager M, Green MA, Snyder AC. Effects of specific versus cross-training on running performance.Eur J Appl Physiol Occup Physiol. 1995;70(4):367-72
17) Klausen K, Andersen LB, Pelle I. Adaptive changes in work capacity, skeletal muscle capillarization and enzyme levels during training and detraining. Acta Physiol Scand. 1981 Sep;113(1):9-16
18) Burke EJ. Physiological effects of similar training programs in males and females. Res Q. 1977 Oct;48(3):510-7
Today, I was hit with a true reality. This may sound “old”, but everyone is so different (duh). My drive is unique from the person standing beside me and that’s fine. But, I do have a purpose though. We all do. But mine is, to change someones life by channelling my energy, determination and drive to make them a better person through health and fitness. Simple right? Not really. The problem I’m having is, how do you motivate those who need motivating, ask for motivation, but consider you to be “over the top” when you attempt to help and that’s after you scale down? In all honesty, I think I have a keen eye on recognizing when to “turn it up” or “tone it down” and that’s for anything that I do related to this industry and my career. What ruins it is, not everyone has that eye. But I believe that egos, stubbornness and sheer laziness are so ingrained in our heads that we rather be told that you “have” to exercise or eat healthier as a result of poor planning, poor dieting and ultimately disease. So my purpose is not just about pushing you too hard to get results instantaneously, but it’s about wanting you to be the best and it’s often confused with true passion. Think about it, many trainers love the fitness industry and it’s rewarding to see someone’s body change in front of our eyes because we help facilitate that. Truthfully, we want that for everyone that we encounter. Granted, there are those people who are “over the top” and will have you moonwalking on a BOSU ball and say “it’ll strengthen your core.” I rather not be pooled with those nutcases.
So if you look for help, find help and help comes to your rescue, don’t complain when help is doing everything in their power to get you where you need to be. Now seek wisely, because not everyone is created the same (duh).
It’s unfortunate that this is a common problem and I have a solution that I learned in college. I will be the best example that you know and from my leadership within my life and healthy living (mental and physical) you will see how I benefit. I run hard, jump high, sprint with intent and eat like a champ daily. I don’t just think it, but I live it, believe in it, breathe it and help others bring it out in themselves. It’s my drive and my kids will inherit this drive because the times are changing and I make it a top priority. The crazy thing is, you know who I’m talking about. It could be your friend, husdand or I could be talking to you!! That’s right and the only way this routine can change is if you step forward to be a different person tomorrow. Put the egos aside and take it in, because today will be about planning properly and leaving the “old you” in the dust. It’s something that you should have done a long time ago. Matter of fact, don’t take this as me picking on you, I’m just picking you up so that we can both do this together. Embrace your trainers because we go all out to prove to you that there is light at the end of the tunnel. Yeah, we may never meet, but I hope this message finds you well as you start over and become the person you want to be. In all that you do, START STRONG, FINISH STRONGER because when the “3,2,1..GO” is heard, what’s the point in being the first one OUT the gate if you’re the last one to cross the finish line. Motivation starts from within..we as trainers are just the catalyst to bring it forth.
FITNESS102 – Chev
It’s fair to say that many of us become complacent about our health, especially if we’re downing the pints, eating day-old pizza, lounging on the sofa, and still looking pretty good in the mirror. However, complacency means you won’t be taking simple preventative measures against common health conditions or be aware of symptoms to look for. It’s a better idea to be aware of health risks and informed of the symptoms.
That being said, even the most health-conscious of twentysomethings may dismiss particular health conditions simply on account of age. If you thought you had to spend a good 56 years regularly visiting the local cafe for a full English in order to form cholesterol problems, or that only Uncle Chuck’s blood pressure was an issue, you may be in for a shock. As it turns out, many health conditions don’t care about age as much as we thought. Check these out people..HAPPY READING!!
Parkinson’s
According to the Parkinson’s Disease Society, 1 in 500 people — approximately 120,000 in the UK — have Parkinson’s. While it usually affects those over 50 years old, 1 in 20 people will be under 40 years old. Currently, no method to cure or even slow down the disease has been found, although treatments can enable a sufferer to minimize the most difficult symptoms.
What is it?
Parkinson’s occurs when dopamine-producing brain cells die off, for reasons currently unknown. Dopamine is the chemical used to communicate messages around the brain for co-ordination and movement. When approximately 80% of a person’s dopamine-producing cells have died, the person will begin to exhibit the typical symptoms of Parkinson’s disease.
Symptoms and signs
As the brain struggles to communicate messages, a person will notice particular symptoms which become more evident over time. 70% of people diagnosed with Parkinson’s first notice a tremor in one hand. Other symptoms include slowness of movement and stiff or rigid muscles. The National Parkinson Foundation highlight muffled speech, stiff facial expression and small, cramped handwriting to be possible signs. Non-motor symptoms include disturbed sleep, urinary urgency and depression.
Arthritis
Arthritis is commonly associated with the elderly, but in fact affects people of all ages. According to ArthritisCare.org.uk, over 9 million people in the UK (that’s 1 in 5 of adults and 12,000 children) suffer from one of the 200 (and counting) forms of arthritis.
What is it?
When joints become consistently inflamed, sufferers can experience pain and discomfort, especially when moving around. This is arthritis. The causes are unknown and there is currently no cure. However, there are many ways to help a sufferer relieve symptoms and maintain an active lifestyle, with as little discomfort as possible.
Symptoms and signs
There are many different forms of arthritis. Generally, however, sufferers will experience stiffness, pain, discomfort, and fatigue. The pain could be a sharp stabbing pain or a mixture of aches. These symptoms may be more evident on some days than others.
Impotence
Call it Erectile Dysfunction, call it impotence, call it whatever — your gigglestick ain’t happy and you ain’t laughing either. Surprisingly, 7-8% of men between 20 and 40 years will experience erectile dysfunction.
What is it?
The condition is an inability to achieve and maintain an erection, making intercourse impossible. There are a range of psychological and physical reasons for impotence, from work-related stress to drugs (prescription and other) tocholesterol. Often the issue rectifies itself, but if you have repeated or continuous episodes of the condition, it’s a good idea to consult your doctor to rule out more serious, underlying causes. In most cases, small lifestyle changes, such as reducing stress and worry or drinking less alcohol, should get the Colonel up and ready for the fight once more.
Urinary incontinence
We know that older people may suffer a few occasions of “leakage” and you may forgive your girlfriend for “letting some out” when she’s in a fit of giggles, but the 3 million people in the UK who suffer from urinary incontinence are not all old or laughing hysterically.
What is it?
For several reasons, your pelvic floor muscles (which retain urine in your bladder until you’re sufficiently positioned at the toilet, urinal or bush), fail to do their job. Usually, your muscles would hold off the passing of urine until the bladder is full; it would then send a signal to your brain to pull off at the next rest area. Usually, you’re in control and can tell the muscles when to relax. Urinary incontinence can occur due to weak pelvic floor muscles (known as stress incontinence) or when incorrect signals are sent between the brain and bladder (known as urge incontinence). There are ways to ease the symptoms such as exercise (to strengthen the pelvic floor muscles), electrical therapy and medication.
Glaucoma
Everyone can potentially suffer from glaucoma, although it is often related to age. The condition can be hereditary. According to the Glaucoma Research foundation, if you have a family member with this condition you are four to nine times more likely to develop it yourself. African Americans are at the highest risk at a younger age.
What is it?
Glaucoma, being a condition of the eye, gradually steals sight. The optic nerve carries images from the eye to the brain, but becomes damaged with the condition, sometimes caused by excessive pressure in the eye. Often, both eyes are affected to varying degrees.
Symptoms and signs
The first signs may be the loss of peripheral vision, which you may unknowingly compensate for by turning your head. Other symptoms might be sudden eye pain, blurred vision, redness in the eye, or tunnel vision. Symptoms may not be seen for a while, so regular checkups are a good idea — especially if you’re in a high-risk group.
1. Recognize the physical symptoms of stress.
Symptoms of damaging physical stress include tense muscles, backache, heightened blood pressure, nausea, headache, rapid breathing, acne and increased susceptibility to illness. The extent to which stress negatively affects a person depends upon their perceptions and the coping strategies they choose to employ. Although a broad range of stress-reduction techniques exist, some have been proven more effective than others at providing relief. Those that minimize physical symptoms best are listed below.
2. Perform relaxing activities.
Listening to music, writing in a journal, painting a picture, enjoying nature, playing with a pet and taking a bath or shower are all excellent ways to relax and discharge stress. When negative emotions build, the human body needs to release its tension. Unfortunately, people under stress frequently engage in behaviors that actually intensify their pressure, such as acting aggressively, abusing drugs and alcohol, becoming socially withdrawn or criticizing themselves. If this sounds like you, stop for a moment and consider some positive ways of diffusing your tension. Channeling your anger or frustration into something constructive is a powerful stress-reducer.
3. Get physical.
Stress initiates 1,500 biochemical reactions in the human body, causing harmful physical effects, such as increased cardiovascular activity, slowed digestion and impaired immune-system functioning. Rigorous physical exercise restores balance to the body by diminishing these harmful chemicals. During exercise, opiate compounds called endorphins are released into the bloodstream. These natural painkillers induce a morphine-like state of euphoria and help to diminish one’s stress levels. Research has also demonstrated that physical exercise improves a person’s capacity to fall sleep and rest soundly.
4. Socialize.
The necessity of having a strong social network cannot be overstated–this is especially true when it comes to stress reduction. Researchers found that those who perceive themselves as lonely have higher levels of the stress hormone cortisol, report having more difficulty sleeping and are at higher risk for heart disease. Other studies show that being physically touched by another human being reduces stress hormones in the body. Therefore, spend time with friends and family. Give and receive hugs and handshakes. Share your frustrations with a listening ear. Find belonging, self-worth and a sense of security in the emotional bonds you form. In addition to feeling loved, you’ll experience significantly lower stress levels.
5. Practice your faith.
More than 1,200 studies have been conducted on the relationship between religious beliefs and human health. To Freud’s dismay, nearly all of them report a positive correlation between religion and physical or mental health. Expressing intrinsic faith is linked to a reduction in suicide and substance abuse, alleviation of anxiety and depressive symptoms, increase in immune system functioning, decrease in heart disease and a diminished risk of cancer. Other research demonstrates that prayer, meditation and other religious activities help to reduce the harmful effects of stress on the body. Therefore, if you are struggling with the physical symptoms of stress, take a moment to relax, run to a friend’s house, talk about your troubles and pray it works. Chances are, you’ll start feeling better before the coffee is finished brewing.
A new study shows that older people who diet without exercising lose huge amounts of muscle. When weight loss was combined with exercise, they did not lose muscle (Journal of Applied Physiology, October, 2008). Loss of muscle slows metabolism even further because larger muscles burn more calories at rest.
In this study, elderly sedentary people were placed in three groups: 1) Diet only, 2) exercise only, 3) diet and exercise. Those who dieted and exercised for four months lost more fat and less muscle than those who only dieted. Most of the exercisers chose to walk on a treadmill, which is not a very vigorous endeavor.
This also explains why losing weight repeatedly through dieting shortens a person’s life span. Many people go on diets and lose weight, quickly regain their lost weight and then go on a diet again. These people then become fatter at the same weight because they have lost so much muscle. Therefore at the same weight, they have fuller fat cells. Full fat cells produce immune stimulant called cytokines that turn on a person’s immunity continuously to cause inflammation, which increases risk for cancers, heart attacks, strokes, diabetes and other harmful diseases.
Check this out. I just for the new iPhone with the Nike+ technology built in. But I don’t have a Nike+ sneaker and after getting the new phone, I’m not going out to buy a new sneaker. So I searched for ingenious way to attache the sensor to my sneaker. Search no more, check out the Shoe Pouch. It’s $6 and it looks pretty secure, so hopefully this will solve your problem. By the way, they would replace your pouch for FREE. Here is some info from the site. Shoe Pouch Website
The Shoe Pouch™ was designed by Grantwood Technology, LLC to allow runners and walkers to use +iPod Sport Kit® or Nike+ SportBand®, (NOTE: the Nike+iPod Sport Kit® and Nike+ SportBand® are each sold separately). Included with this Sport Kit is a sensor that fits inside specially designed Nike® shoes (called Nike+®), which cost around $100 USD. But what about people who currently wear other brands of athletic shoes, including Asics®, New Balance®, Reebok®, Saucony®, or even other Nike® brands? Should they be required to spend another $100 just to have the privilege of using this Sport Kit?
In a word…NO.
When designing the Shoe Pouch™, our primary goal was to ensure a very snug fit. Not only does this minimize the risk of the sensor falling out while exercising, it also allows the sensor to transmit accurate data. Competing products use Velcro® to secure themselves, but a sensor enclosed in such products will tend to bounce up and down when your shoe strikes the ground, and this is what produces inaccurate data.
We took a different approach to securing the Shoe Pouch™ to the outside of your shoe:
- You attach it through your shoelaces, not over and under them. We upgraded the loop design to be super strong nylon for extra durability
- We use a stretchable fabric (neoprene) with a slit barely wide enough to enclose the sensor. You will definitely feel some resistance when inserting the sensor. For extra security we added some Velcro® to cover the slit.
If for any reason you are not 100% satisfied, we can either send a replacement pouch or refund your money. We stand by our products and look forward to you becoming another happy customer. For US customers, we now offer expedited shipping via USPS Priority Mail (2-3 days after shipping), or you can choose standard shipping via USPS First Class mail.
When it comes to burning body fat and losing weight, it’s pretty simple. Burn more calories then you consume. Well, it’s a bit more complicated than that but we’ll just leave it at that for now. Everybody knows about the stuff that has calories in it which include protein, carbohydrates, and fat. But I want to talk about something that has a tremendous impact on your ability to burn body fat, alcohol. Alcohol has calories too and the effect on your body is a lot greater then most people think.
Here is some good news about alcohol and fat calories: A very small percentage of the alcohol calories you drink are turned into fat. It’s in the single digits. But the problem with alcohol and it’s calories is that when consumed it reduces the amount of fat that your body can burn off for energy.
Here is a super quick lesson about the body and burning body fat. Your body wants to burn body fat for energy. Especially when at rest. When you workout it wants to use carbohydrates and glycogen (stored carbohydrates) for energy to fuel it through those morning workouts. But when the activity stops your body wants to burn fat. It wants to burn it when you’re watching TV, reading a book, cooking dinner, brushing your teeth, and even sleeping. But the lifestyle of the person will dictate how much, if any fat is being burned for energy.
Things that can detour the body from burning body fat as energy are skipping breakfast, low-calorie diets, not enough sleep or rest, skipping meals, and drinking too much alcohol.
Why does this happen? It comes down to a substance called acetate. Acetate levels rise sharply after alcohol is consumed. This substance pretty much tells the body to STOP burning body fat ASAP. And yet another problem is the body starts making another substance called acetyl CoA. This causes the body to actually start making more body fat.
An interesting fact about your body and alcohol is that it can only process about .5 to 1 ounce of alcohol per hour. To the body it is a toxic substance. And it is extremely hard for the liver to perform all of it’s regular functions, and even more so when alcohol is added to the mix.
12 ounces of beer has around .6 ounces of alcohol in it. So if you drank 5 beers your body would not be able to burn fat for up to 6 hours. The more you drink the longer you delay the body’s regular fat burning mechanism.
Also remember when you drink alcohol that it is empty calories. You get no nutritional benefit from it. No vitamins, minerals, fiber, protein, omega-3’s, nothing!
So what to do? Well, if you were on a fat loss plan the best thing to do would be to avoid it. But for some people that’s out of the question. So if that’s the case always remember the word ‘moderation’. I’m sure you’ve heard it before with your nutrition and other parts of your life. Some other tips would be to choose wine or a light beer. And limit your intake to just 1-2 days a week with a maximum drink limit of 2. Drinking everyday on a fat loss plan is not a fat loss plan at all. Alright, let me go find a beer now…just kidding!!
For men who train, it can be a pressing concern: How does training affect your sex life? Does frequent sex impact your training sessions? Well, it’s something that I use to believe. One of the key hormones in the body that affects both training and sex is testosterone, which just happens to be one of the main sexual hormones. Accordingly, it’s not hard to see how these two factors would go hand in hand.
Your sex drive
The first thing to consider in this picture is your sex drive. Will training impact how frequently you want to have sex? Let’s take a closer look at the testosterone connection here:
It’s no secret that a higher testosterone level in males increases their sex drive. When a man’s testosterone level begins to fall as he ages or due to other health-related factors, the libido will usually start to diminish as well.
Sometimes, if the condition is severe enough, doctors may place certain men on testosterone replacement therapy to help bring their hormonal levels back up to normal. Once these levels have been increased again, libido should rise and the desire and sexual performance (sometimes low testosterone can contribute to erectile dysfunction) should improve as well.
It only stands to reason, then, that anything you can do to increase your natural testosterone production should serve to further enhance sex drive levels. This is where weight lifting comes in.
When a man participates in heavy weight training, the levels of testosterone in his body will shoot up — assuming, of course, that this program is appropriate. Do note that overtraining is one of the biggest killers of testosterone, so taking this point too far and doing a very large volume of weight lifting will actually work against you and your testosterone levels.
Getting on a proper program where you are doing 20-40 sets maximum per workout will help to ensure that you aren’t going overboard. Additionally, be sure that when you are lifting, you are lifting heavy amounts. The weight is really the key here — just be sure you are still using proper form and not overdoing it.
Additionally, certain exercises will also affect your sex drive more than others will. To fully maximize testosterone, full squats are a must. These will use so many muscle fibers in the body that it would be hard not to get a good testosterone release because of them.
Aside from squats, all the other compound movement lifts will be your best allies when it comes to increasing your sex drive. These exercises include:
- Bench press
- Bent-over row
- Stiff-legged deadlift
- Lunges
- Shoulder press
- Back squat
- Pull-ups
Incorporating these movements into your workout routine would be highly beneficial to your sex drive.
Sex and strength
The next point in this scenario is how having sex will affect your strength and workout performance. Some guys are so intently focused on their training that they want to be sure that frequent sessions in the bedroom are not going to have a negative impact on their sessions in the gym.
Generally speaking, having frequent sex won’t impact your weight-lifting performance. If anything, it should increase your workout performance since, once again, sex causes a release of the hormone testosterone, and the more testosterone one has circulating throughout the body, the more muscle tissue can be built.
The one time it might come into play is if you have just finished having sex and then head straight to the gym. You may find your performance isn’t as good, because for some men, sex can cause muscular fatigue; for others, though, it actually energizes them. This is solely dependent on the individual and his sexual aftermath.
Indirect effects of training on your sex life
Finally, the last thing to take into consideration is the indirect effect of training on your sex life.
For those of you who are trying to reach extremes and taking your body fat levelsto low single digits, this can definitely impact what your sex drive levels are like. At very low levels, most men will start to find that their desire for sex drastically decreases and they lose pleasure in the act. Furthermore, those on very low-fat diets may notice a similar occurrence as well.
Overtraining, as briefly touched on above, can also play a key role in declining libido levels. When overtraining occurs, not only will you likely lose interest in many of the daily activities you used to enjoy, but you’ll also lose your sex drive.
Being sure to monitor your body fat levels closely and ensure that you are getting enough rest in between training sessions is extremely critical to your general health and your sexual health.
Another indirect effect of training that can impact your sex life in a positive way is the stress reduction working out provides. Many men use weight lifting as a way to rid themselves of stress they are experiencing, and since stress is one of the biggest sex-drive killers, this will obviously have a beneficial effect.
The last factor to consider that could be affecting you is any type of supplementsyou are taking to improve your results at the gym. Steroids will increase sex drive drastically; however, you must be warned that they, at the same time, can have the negative side effects of increasing breast size, causing impotence and creating testicular atrophy. More often than not, the benefits of using steroids are outweighed by the adverse side effects seen. Therefore, this is not the best idea when it comes to trying to boost your sex drive.
Other supplements that can influence the sex drive in some males include yohimbe, tribulus and horny goat weed (even though that last one might sound good for your sex drive, it really isn’t). Note that sometimes these supplements will be combined with others in a stack, so be sure to check the ingredient listings.
Some men fall into the trap of thinking that taking human growth hormone (HGH) will increase their sex drive, but this supplement actually isn’t all that beneficial unless it’s administered medically (which is both extremely costly and only given in extreme situations). Therefore, it really isn’t going to have much of an impact at all on your sex drive.
Ok, so I get a ton of questions about workout routines and how to create bodyweight circuits that will trim the body down quickly. The best approach is to target the entire body, because in all honesty, targeting just your abdominal region (most common region of concern these days) is a thought of the past. The goal is to keep the heart rate up, keep it intense, minimize the chatting between exercises and you will see results in no time. Here is a bodyweight sequence that will burn the fat off your behind. Give yourself a few weeks and repeat it up to 3x week. Have fun!! By the way, are you following me on Twitter? If not, look for me: FITNESS102 (Go ahead, I’ll follow you in return:)
Condition level: Beginner
Goal: Fat loss, Coordination, Stabilization, Strength, and Stamina
Duration: Three months, 3 times per week workout
Session length: 30-40 minutes per workout
WARMUP
Quick jog (up block or around track)
Arm circles 30 seconds each way (forward and back)
20 Bodyweight squats
20 Jumping jacks
20 Pushups
**REMEMBER, ALWAYS PERFORM DYNAMIC STRETCHES PRIOR TO ENSURE THE MUSCLES ARE WARM AND PREPARED TO HANDLE ANY EXERCISE”
WORKOUT
Pushups (Continuous 1 Minute)
Sit-ups (Continuous 1 Minute)
Pushups 20 repetitions
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Bodyweight Squats (Continuous 1 Minute)
Bodyweight V-Ups (30 seconds – This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach)
Alternate forward lunges (Continuous 1 Minute)
Bodyweight V-Ups (30 seconds)
Burpees (30 seconds – From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead)
TAKE A BREAK (ONE MINUTE)
Jump rope (1 Minute)
Bodyweight Squats (1 minute)
Bodyweight V-ups (30 seconds)
Mountain climbers (30 seconds – While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough)
TAKE A BREAK (ONE MINUTE)
Jump rope (1 Minute)
25 Pushups
Arm circles (30 seconds)
15 Pushups
Arm circles (30 seconds)
10 Pushups
Arm circles (30 seconds)
Jump rope (1 Minute)
Bodyweight V-ups (30 seconds)
Jumping jacks (1 Minute)
Bodyweight V-ups (30 seconds)
Knees high jog (30 seconds)
Butt kicks jog (30 seconds)
Plank Hold (1 Minute)
TAKE A BREAK (DONE – YOU EARNED IT!!)
COOLDOWN
Some heart attacks are sudden and intense — the “movie heart attack,” where no one doubts what’s happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren’t sure what’s wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:
- Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
- Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
- Shortness of breath with or without chest discomfort.
- Other signs may include breaking out in a cold sweat, nausea or lightheadedness
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Learn the signs, but remember this: Even if you’re not sure it’s a heart attack, have it checked out (tell a doctor about your symptoms). Minutes matter! Fast action can save lives — maybe your own. Don’t wait more than five minutes to call 9-1-1.
Calling 9-1-1 is almost always the fastest way to get lifesaving treatment. Emergency medical services (EMS) staff can begin treatment when they arrive — up to an hour sooner than if someone gets to the hospital by car. EMS staff are also trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too. It is best to call EMS for rapid transport to the emergency room.
If you can’t access the emergency medical services (EMS), have someone drive you to the hospital right away. If you’re the one having symptoms, don’t drive yourself, unless you have absolutely no other option.
A frittata is essentially a crustless quiche. Sautee some veggies and meat in butter in an oven-safe pan (spinach and chicken; bacon (non pork or real pork) mushrooms; steak and peppers), whisk together six eggs, add a bit more butter to the pan and pour the eggs over the meat and veggies. Add some salt and pepper and maybe a light sprinkling of aged parmesan. Stir everything together and let it cook for about four minutes until it begins to set. At this point, pop it in the oven under the broil setting for four minutes, or until it begins to brown. When it’s lightly brown and fluffy, remove it from the oven. Cut it into slices and you have a healthy, Primal hand-held meal that fits in a plastic bag and tastes great at room temperature.
I’ve been talking more about the primal lifestyle recently on FITNESS102 and openly when discussing nutrition to friends and family. I wanted to say that I always had a basic understanding of the term “primal” besides the GEICO commercials but never so much in regards to eating for long term survival and better health. Going against the conventional wisdom as Mark Sisson would say in “Primal Blueprint” is something that many of us aren’t comfortable with since it’s been beat into our heads over and over again (eat this, don’t eat that, low fat, more grains, etc.). To be honest with you, all throughout this website you will see articles including my opinion, videos and other people’s blogs that support various eating habits aside from “primal”. While no diet or eating method is perfect, I implore you to do research, try things out, form your own opinion and make sound judgments. I will keep you posted on my primal journey and would be able to give you my first hand view about my experience. To date, I will consider myself a primal eater as much as possible. Health-wise, I’m pretty much getting to the point of optimum health. Could it be improved, ABSOLUTELY!! Once I started eating more primal, reducing grains, sugars, pasta, cake, pastries and more, I’ve become leaner and I feel like a million bucks. If I had a picture right now, I would post it. Enough about me, below you will find ways of how to live a primal lifestyle (Thanks Mark) and things to incorporate to change your view on living long and healthy like me. Take care, Chev.
Hike:
Whether it was searching for food, shelter or just greener pastures, our ancestors spent a lot of time taking the heel-toe express! (Though, it wasn’t exactly heel-toe in those days.) These days, of course, we have planes, trains and automobiles to get us from A to B, which means hoofing it has become our least likely mode of transport. To get back to the Primal Blueprint, set aside some time every week to participate in sustained activity as a way to return your body to its natural state (that is, being in a constant state of motion). And, although hiking was the primary modality for sustained exercise for our predecessors, feel free to substitute it for biking or any other low-level physical activity you can do for a long period with little interruption.
Sprint:
Although eat or be eaten is no longer really considered a threat in today’s society, for our ancestors, it was a pretty big (and potentially lethal) deal. The solution? Run fast, run hard, and run for your life! You can incorporate these same theories by adding a series of short sprints into your exercise routine. The idea here isn’t necessarily to be the fastest kid on the block (although that would be awesome), but rather to give all you’ve got for a brief period of time. Also, bear in mind that this concept of going hard and fast for a few seconds isn’t limited to the act of sprinting; you could try water sprints, power cycling, jump rope intervals or any other activity that requires short, intense bursts of energy.
Lift Hard:
Think Cavemen killed time pounding weights in a dingy gym? Think again! Our ancestors tested their strength only in real-life situations (as opposed to having a pose-off with the meathead in the cut-off shirt!) and grew strong by doing, for the most part, weight bearing exercises. Naturally, they focused on activities that would help them carry out real life functions. Want to work out like your primal ancestors? Try weight bearing activities such as squats or dead lifts, which our ancestors did when lifting a heavy rock or log for building; lunges, which mimic the action of transversing steep terrain or stepping into a throw; pull-ups and standing rows to mimic the movement of pulling a heavy object towards the body; pushing, to mimic the motion of… well, pushing things; and twisting motions such as medicine ball throws or cable woodchoppers, which our ancestors did when throwing spears or hoisting objects.
Ditch Grains and Sugar:
With the tagline “so simple even a caveman could do it,” the commercial suggests that our ancestors were, well, not the sharpest tools in the shed. But, clearly they were smart enough to shun grains and sugar (a feat that the majority of current day Americans have yet to accomplish). In fact, according to some anthropologists, our ancestors only consumed about 80 g of carbohydrates per day, largely because sources of carbohydrates – such as grains, beans and potatoes – are toxic in raw form. To keep it primal, avoid all grains, including bread, pasta, rice and noodles, and all refined sugar. It should also probably be noted that the majority (if not all) of processed foods are packed with carbs – either in the form of a grain, sugar, or both – so it’s best to cut those out too!
Eat Meat and Fish:
When dinner time rolled around for our ancestors, they weren’t exactly reaching for the yellow pages! Instead, they were reaching for a spear, ax or some other weapon to catch their meal. While we’re certainly not advocating that you begin hunting for your own entrees (people might talk!) we do recommend that you begin thinking about your diet in a way that resembles their dietary habits. That is, if you can’t catch it or find it in nature, you can’t eat it. In short, opt for meat and fish and don’t get hung up on the fat content. Not only is fat integral to health, it will also help keep you feeling satiated longer!
Eat Berries, Nuts and Unbridled Amounts of Veggies:
Again, when selecting foods, remember that you’re playing the role of the hunter and gatherer, so feel free to indulge in foods you would find in nature. Specifically, the Primal diet recommends berries, which are low in sugar and packed with vitamins, antioxidants and other beneficial nutrients, and nuts, including walnuts, brazil nuts, macadamias and almonds (but not peanuts which are a legume and should also be avoided for fear of aflatoxins). When it comes to vegetables, seek out root vegetables including carrots, turnips, parsnips, rutabagas and Swede (but not potatoes or other starchy, high-carb varieties), leafy greens, tomatoes and other brightly-hued vegetables (which not only add color to dishes, but also seriously improve the nutrition value).
Drink Water:
Although there is some back and forth about how much water our early ancestors actually consumed (with some anthropologists suggesting that early man got most of his water from the vegetables he consumed as opposed to risking his life standing in line with the other predators and prey at the local waterhole), the reality is that even if early man didn’t consume that much pure water, he certainly wasn’t reaching for a Coke. Get back to your primal roots by ditching the Gatorade, the soda (including the diet ones – they’re nearly as bad!) and especially the juice. All you really need is water, and lucky for you, it’s as easy as turning on the tap.
Sleep Smart:
When the sun went down, early man started prepping for bed. When the sun sets today, most men (and women) will do the dishes, watch Grey’s Anatomy, finish up paperwork, pay bills and check their email before falling asleep with the television blaring Conan O’Brien. No offense to Mr. O’Brien, but when nature starts heading to bed, so too should you. To catch Zzzs like our ancestors, remove all electronics from the bedroom and focus on creating an environment that is dark, quiet and serene. Also, while it might seem counterintuitive to not close the blinds, allowing natural light to be your wake-up call is far more refreshing (and natural) then waking to the shrills of an alarm clock.
Relax:
As much as we harp on about how hard early man had it (what with having to work hard to survive and all that), make no mistake, early man liked his downtime too! Unlike our ancestors, however, many of us tend to spend our downtime plunked in front of the TV or computer engaged(?) in mindless activity for hours on end. To get back to our primal roots, select an activity that will clear your mind and help you recharge and refocus. And don’t forget that part of this getting up and moving around a bit.
Ok, maybe we’re kidding on this last one. But imagine how primal it’d make you feel!
Almonds are an excellent source of vitamin E and manganese and a good source of magnesium, copper, riboflavin (vitamin B2), and phosphorus. One single serving (1/4 cup) provides 11 grams of heart-healthy monounsaturated fat (which may help to lower blood cholesterol levels) and 7-8 grams of protein (more than an egg).
Black Beans- Black beans are one of the more unsuspecting top nutritional foods. They are excellent sources of fiber and folate (needed before and during pregnancy to prevent neural tube defects) and good sources of manganese, protein, magnesium, thiamin, and iron. Like many of the other top foods, they may help to reduce risk of cancer, heart attack, but also, they can help to stabilize blood sugar. I’m a primal nut, so I would do the black beans and tuna. Put those together warmed up is a nice combination.
Blueberries are rich in nutrients (and flavor), while also low in calories (60 per ¾ cup). They contain one of the highest amounts of antioxidants compared to any other food. Which means they have the potential for reducing free-radical damage which can lead to conditions such as heart disease and cancer. They may also improve short-term memory and promote healthy aging.
Broccoli is one of the richest vegetable sources of calcium, iron, and magnesium. It is also a good source of vitamins A and C, potassium, and fiber . Broccoli also contains phytonutrients- a group of compounds that may help prevent chronic diseases, such as heart disease and cancer.
Citrus Fruits (such as oranges, grapefruits, lemons, limes) are loaded with vitamin C, fiber, and phytonutrients that can help lower risk of cancer and heart disease. Try having a grapefruit with breakfast or add some orange slices to your salad at lunch.
Salmon is one of the best sources of omega-3 fatty acids- a type of fat that may protect against heart attacks, sudden cardiac death, and stroke. Omega-3’s may also help to decrease triglyceride levels and lower blood pressure. In addition, salmon is a good source of protein and is low in saturated fat and cholesterol.
Spinach provides the most nutrients with the least amount of calories compared to any other foods. It is highest in vitamin K, vitamin A, manganese, folate, magnesium, iron, and vitamin C. The contents in spinach may help to boost your immune system and may help keep your hair and skin healthy.
Sweet Potatoes are an excellent source of vitamin A, which may help to slow the aging process and decrease risk of some cancers. Sweet potatoes are also a good source of fiber, vitamin C, vitamin B6, potassium, and iron. They are low in calories and taste great with a little cinnamon and splenda on top!
Tomatoes- Tomatoes are rich in many vitamins and minerals, but are especially high in vitamin C, A, and K. Tomatoes are also rich in lycopene, an antioxidant known to protect against heart disease and many types of cancer. Add tomatoes to soups, salads, and sandwiches or use whole tomatoes on top of your favorite pasta!
Researchers continue to find evidence that a bigger waistline is a predictor of poor health — especially poor heart health. However, it’s shocking how much a bigger waistline can affect your entire body’s health, literally from head to toe. If there’s one part of your body to focus on keeping in fighting shape, it’s your midsection. Not sure what’s going on with the man pictured here, but at this point, but at what point do you ask for intervention? Here’s a roundup of recent findings, all of which indicate the health risks associated with bigger waistlines.
Heart failure
A recent study suggests that a bigger waistline is a setup for heart failure in midlife and beyond. Even when body mass index (BMI) is normal, a bigger waist can lead to poor heart health. The study showed that men with a normal BMI of 25 had a 16% increased risk of developing heart failure from a 3.94-inch increase in waist size. The study included 43,487 men aged 45 to 79. Add more body weightand the risk increases to 18%. Those are health risks associated with bigger waistlines we can live without.
Restless leg syndrome
Restless Leg Syndrome affects approximately 5% to 10% of the U.S. population with symptoms ranging from consistent discomfort to major problems sleeping. A study published in the April 7, 2009, print issue of Neurology, revealed that people with bigger waistlines are more likely to experience restless leg syndrome. Lack of sleep in turn leads to poor performance and an overall decrease in one’s quality of life. Some research also suggests that short sleep duration leads to more weight gain, further increasing the cascade of health risks associated with bigger waistlines.
Periodontal disease
Another health risk associated with bigger waistlines is periodontal disease, which involves inflammation of the tissue around your teeth. Investigators from the Harvard School of Public Health and the University of Puerto Rico report that men with waist circumference of 40 inches, compared to men with waist size less than 40 inches, had a 19% increased risk of periodontal disease. Periodontal disease is associated with increased risk of poor health from systemic inflammation that also increases heart disease and diabetes risk — and possibly cancer — again showing the link between health risks and bigger waists.
Decreased lung function
A study published in the March 2009 issue of the American Thoracic Society’s American Journal of Respiratory and Critical Care Medicine shows that a bigger waistline leads to decreased lung function, regardless of smoking history, gender, BMI, or other complicating factors. Paul Enright, M.D., of the University of Arizona, said in an accompanying editorial to the study, “[This] study demonstrated that only mild abdominal adiposity, even with a normal body mass index (BMI), is associated with lower FVC” (forced expiratory vital capacity).
Higher mortality
The New England Journal of Medicine published the results of a wide European study from November 2008, showing that the risk of premature death is also linked to a bigger waistline. For each 1.94-inch increase in waist circumference, mortality risk increased by 17% in men. It really adds up: Men whose waist size was 47.2 inches had double the risk of early death. Each 0.1 unit higher waist-to-hip ratio was related to a 34% higher mortality risk in men.
Migraine headaches
Bigger waistlines also mean more chance of suffering from migraines, which become more common depending on the way your body fat is distributed. Bigger waist size, even without overall obesity, increased the risk of severe headache or migraine in a study of 22,211 people. Twenty percent of men with abdominal obesity, aged 20 to 55, reported migraine headaches, compared to 16% of men who had smaller waists, in a study published in February 2009. Because of the study, author, B. Lee Peterlin, D.O., of Drexel University College of Medicine in Philadelphia, PA, suggests: “Losing weight in the stomach area may be beneficial for younger people who experience migraine.”
The Tree of Life
The scientific name for coconut is Cocos nucifera. Early Spanish explorers called it coco, which means “monkey face” because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means “nut-bearing.”
The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world’s population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.
Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a “functional food” because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called “The Tree of Life.” Only recently has modern medical science unlocked the secrets to coconut’s amazing healing powers.
Coconut In Traditional Medicine
People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.
In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.
Coconut In Modern Medicine
Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:
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Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
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Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
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Kills fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.
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Expels or kills tapeworms, lice, giardia, and other parasites.
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Provides a nutritional source of quick energy.
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Boosts energy and endurance, enhancing physical and athletic performance.
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Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
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Improves insulin secretion and utilization of blood glucose.
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Relieves stress on pancreas and enzyme systems of the body.
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Reduces symptoms associated with pancreatitis.
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Helps relieve symptoms and reduce health risks associated with diabetes.
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Reduces problems associated with malabsorption syndrome and cystic fibrosis.
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Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
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Helps protect against osteoporosis.
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Helps relieve symptoms associated with gallbladder disease.
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Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.
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Improves digestion and bowel function.
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Relieves pain and irritation caused by hemorrhoids.
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Reduces inflammation.
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Supports tissue healing and repair.
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Supports and aids immune system function.
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Helps protect the body from breast, colon, and other cancers.
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Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
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Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
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Helps prevent periodontal disease and tooth decay.
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Functions as a protective antioxidant.
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Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
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Does not deplete the body’s antioxidant reserves like other oils do.
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Improves utilization of essential fatty acids and protects them from oxidation.
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Helps relieve symptoms associated with chronic fatigue syndrome.
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Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
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Reduces epileptic seizures.
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Helps protect against kidney disease and bladder infections.
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Dissolves kidney stones.
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Helps prevent liver disease.
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Is lower in calories than all other fats.
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Supports thyroid function.
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Promotes loss of excess weight by increasing metabolic rate.
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Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
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Helps prevent obesity and overweight problems.
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Applied topically helps to form a chemical barrier on the skin to ward of infection.
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Reduces symptoms associated the psoriasis, eczema, and dermatitis.
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Supports the natural chemical balance of the skin.
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Softens skin and helps relieve dryness and flaking.
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Prevents wrinkles, sagging skin, and age spots.
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Promotes healthy looking hair and complexion.
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Provides protection form damaging effects of ultraviolet radiation form the sun.
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Helps control dandruff.
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Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
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Has no harmful or discomforting side effects.
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Is completely non-toxic to humans.
Coconut Oil
While coconut possesses many health benefits due to its fiber and nutritional content, it’s the oil that makes it a truly remarkable food and medicine.
Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.
Coconut oil has been described as “the healthiest oil on earth.” That’s quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?
The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).
The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.
The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.
MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.
There are only a very few good dietary sources of MCFA. By far the best sources are fromcoconut and palm kernel oils.
This is arguably the best part. Opening a coconut is good, honest work, and it should unlock your inner hunter-gatherer. Young coconuts go pretty easily. All you need is a large, sharp knife (like a cleaver, or a machete, or a large chef’s knife). As you’ll see in the video below, the tops of most young store-bought coconuts are triangular points with the hard green shell already removed, making it easy to hack off.
I just got a Twitter update from Mark that the Primal Blueprint book that I ordered should be in my mailbox this week. Read this below, because many of you ask, “Can I have a bagel?” or “How much should I eat?” and the real question is, “Are you eating the right foods to give you adequate energy through your daily activities and that will give you results?”. For those that are getting into nutrition and want to see their hard exercising pay off, it’s time to change your lifestyle. As a trainer, father and a person who enjoys exercise, I don’t know all the answers, but individuals like Mark Sisson who has done extensive research in nutrition and fitness really lays some solid groundwork to reaching our goals. Once I’m done reading it, I will provide my insight and get Mark to write a post on FITNESS102, since we started communicating in the last few weeks via Twitter. -Chev [Follow Me: shawnchev]
Fitness and Diet (Information by Mark Sisson)
Modern fitness observes that the human body is a mostly symmetrical machine designed to move in specific ways. Compound movements that engage the entire body are best, because our muscles are meant to work in concert together. Real world movements are never done in a vacuum; we don’t move furniture using only our biceps, which is why the best functional strength is developed through exercises like deadlifts, squats, pullups, and presses – exercises that mimic the daily movements men and women have been performing for tens of thousands of years.
When it comes to food, people who might laugh at the guy doing supine single arm bicep preacher curls often commit the same mistake. They focus on calorie counts, eating windows, saturated fat intake, and whether or not they should eat the egg yolks. Numbers are added and subtracted and obsessed over, and it’s all just a mess trying to keep track of everything.
Think for a second
Why not take a step back and think about nutrition the same way you already think about fitness – that the time-tested, functional methods are probably best. Nutrition, when viewed through the prism of evolutionary genetics, can be incredibly simple and intuitive. All it takes to get started is an understanding of two basic concepts:
- For millions of years, humans were hunter-gatherers, subsisting on a diet of animals, seafood, nuts, roots, fruits, and vegetation. They had no access to grains or legumes until roughly 10,000 years ago, when we began developing rudimentary agriculture. If they wanted instant sugar, they probably had to climb a tree and brave a few dozen bee stings for the honeycomb.
- Today, we remain genetically identical to our hunter-gatherer ancestors. 10,000 years is a blink of an eye, evolutionarily, and not nearly enough time for our digestive systems to adapt to the foods of agriculture: grains, legumes, and refined sugars.
Given that information, eating large amounts of carbohydrates, especially those derived from grains, legumes, and sugars, doesn’t seem like the best idea.
Our bodies are still designed for the bulk of our calories to come from fat and protein - the types of macronutrients our ancestors would have gotten from all the animals, insects, and plants they ate. Today, we can just head down to the store and pick up a bag of rice, but that’s a relatively recent development.
Why spend all day gathering up thousands of seeds of sporadically placed wild rice, only to have to soak them for another day just to render them digestible, when you could simply kill a bison and have meat for weeks? It wouldn’t make sense; it would be an incredibly inefficient way to spend the day. That’s not to say that carbs don’t have a place in a healthy diet. They do – it’s just important that they come from good, non-grain sources, and that they aren’t consumed in excess.
My Primal Blueprint for optimal human nutrition is founded on anthropological records, but it’s grounded in modern science. It should make perfect sense to anyone with a basic understanding of evolution, and it’s incredibly easy to follow.
Protein
Protein takes priority. Along with fat, it should serve as the foundation of your diet. It’s first in line to repair damaged cells and enzymes, and it’s the most important macronutrient in muscle development. Protein can even be converted to glycogen, meaning you don’t have to rely on carbs for your glycogen needs. There’s really no ceiling for proper protein intake, but active athletes should at least take in 1g of protein per pound of lean body mass each day. Think meat of all kinds, eggs, fish, and nuts (and bugs, if you’re brave).
Carbs
When carbohydrates are ingested, insulin is produced. Insulin plays a lot of roles in the body, but excess insulin results in fat storage and has been fingered as a major factor in numerous chronic diseases.
A cup of rice, or a few slices of bread – completely innocuous, “normal” food for most people – can result in elevated insulin levels that disseminate the fat storage message throughout the body. Without insulin, it’s nearly impossible for our bodies to store fat. As for how many carbs to eat, it varies depending on your activity level.
50-100g per day provides plenty of glycogen to support the energy needs for daily anaerobic exercise (sprints, weight lifting) while allowing effortless fat loss. 0-50g is doable, too, especially for people interested in quickly burning off fat, but you’ll have to make sure you’re eating enough fat and protein.
If you’re training heavily each day, you may be able to increase your carb intake – just make sure you’re not eating grains, legumes, or refined sugar. Think colorful veggies, fruits, roots, and the occasional yam or sweet potato. Even if you gorge on vegetables, you’d be hard pressed to exceed 150g for the day.
Fat
In the absence of excess glycogen from carbs, your body needs a different source of energy. But isn’t glycogen our body’s prime energy source? And doesn’t glycogen come from carbohydrates?
It’s true that most people nowadays run primarily on glycogen, but for millions of years that wasn’t the case. Just remember this: fat is fuel. Learn to love it. I’d argue that we’re genetically predisposed to enjoy the taste of delicious fat (why else does the mere thought of bacon or a butter drenched steak get us drooling?), so it’s really about unlearning years of low fat fear mongering. Conquer the fear that fat will make you fat and clog your arteries.
Dietary fat doesn’t actually directly lead to body fat, and heart disease is more about inflammation than anything – you can thank carbs and insulin for that. Fat will naturally accompany the protein you eat, but you can supplement it with butter, olive oil, coconut, nuts, and avocado – all healthy, delicious sources of fat.
Avoid hydrogenated and trans fats at all costs. Everything else is fair game.
The great thing about the Primal Blueprint is that as long as you cut out the processed grains and legumes and refined sugars, you get to eat all the whole, real foods you want. Fatty cuts of meat, handfuls of nuts, red wine, enormous salads with every vegetable imaginable, fried eggs – this is anything but a withholding way to eat. It’s the way we were designed to eat, and it’s the most efficient way to get the lean, muscular bodies our genes desire.
If you’re interested in learning why eating, sleeping, and playing like our ancestors is the key to health and longevity, check out my upcoming book, “The Primal Blueprint.”
There are six distinct stages that individuals go through in the process of making a lifestyle change. These stages of change also apply to losing weight. Knowing that these stages exist and then being able to recognize them in your own life can help you stay on track towards your goal. The first step is to identify where you are in the process. Next, make a commitment to move through the stages with daily actions. A definition of each stage appears below.
Stage 1: Precontemplation: You know that excessive weight is a problem, but you deny or minimize it. “I have a few pounds to lose, but I will do it later, I am too busy now.” Others may notice the excessive weight. You may be reluctant to discuss your weight.
Stage 2: Contemplation: You are thinking about your weight and the costs and benefits of continuing with the weight or trying to lose it. You are open and willing to talk and think about your weight. However you have not, as of yet, taken definitive action.
Stage 3: Preparation: You commit to a time frame and a plan of action to lose weight. You understand that weight loss is needed and are ready to take action. You begin forming goals (healthy weight). You can picture yourself overcoming obstacles. You set a starting date. You have taken steps to enlist the help of others. You may have bought a new pair of athletic shoes or taken some other action of initiation.
Stage 4: Action: You are making daily efforts to lose weight. You follow a regular and consistent plan of action. You can describe your plan in detail. You have a commitment to facing obstacles that may stand in the way of your weight loss. You are losing weight!
Stage 5: Achievement: You have consistently followed your plan. You have resisted the urge to slip or abandon the program. You have met your goal weight. You can look back at your accomplishment.
Stage 6: Maintenance: You have basked in the glow of your victory. You are now focusing on maintaining your weight. You develop a plan of action that ensures that any lapses are controllable. You face lapses as natural developments in weight control. You remain focused on the behaviors that made you successful in your goal to lose weight.
Referring back to these stages regularly will ensure that you keep moving toward your goals. If you stay focused long enough the sixth and final stage, Maintenance, can be yours!
The Woody Bag™ is the latest development in versatile cross-conditioning, which is why we have labeled it “The Ultimate Crosstrainer.” Finally one tool that combines the best of weight training, medicine ball training, and even kettklebell training into an incredibly effective, and fun workout!
The Woody Bag™ is a result of unique design and function features suggested by Josh Henkin of Innovative Fitness Solutions, andJason Brown of Kettlebell Athletics. When exercising with the Woody Bag, you will simultaneously be doing resistance training, core stability, core strength, rotation and conditioning. It really is “a gym in a bag” that you can take anywhere, and for about the price of a month’s health club membership dues. http://www.ironwoodyfitness.com/woody-bags.php
So what kind of conditioning can you do with your Woody Bag? How about:
-
- Strength Conditioning
- Speed & Agility Training
- Specific Endurance Training
- Sports Specific Training
- Cross Training
Explosive Power Training- Functional Rehabilitation
- Loaded Plyometrics
- Core Stability Training
- Circuit Training
- Dynamic Power Throws
- Medicine Ball Simulation Training
- Balance Work
- Youth / Physical Education Training
- Physical Therapy / Rehabilitation
- Senior Training
- Underground Training
- Self Defense and Combat Training
- Rotational Training
- … and much more!
Summer skin care requires you to be SPF savvy
Choose your sun protection factor (SPF) level carefully. SPF indicates the amount of time you can stay in the sun with that particular level of sunscreen. For example, an SPF of 15 means you can stay in the sun 15 times longer than you would normally. So, for a person that begins to burn in 10 minutes, an SPF of 15 allows sun protection for 150 minutes.
While using an SPF of 15 is a good start, you should use an SPF of 30 if you are planning on spending longer periods of time outdoors.
Sunscreen rules
Sunscreen only works if you use it properly. Follow these summer skin care guidelines to protect your flesh and your health:
- Be sure to put sun block on 30 minutes before heading outdoors.
- Apply sunscreen every two hours, regardless of the SPF level. Over time, sunscreen wears off by being touched, rubbed off with towels or by sweating.
- Use protection on all parts of your body. Don’t forget your ears, head, hands, and feet. Use a lip balm with sun protection to guard your lips.
- Remember that cotton clothes often protect less than an SPF 15 sunscreen. Even if you have a T-shirt on, you should use sunscreen.
- Know that waterproof sun block may not be as waterproof as you think; after swimming or sweating, apply more.
- Use the right amount of sun block. Every two hours, you should apply about an ounce. If you don’t use enough, you may as well not use any at all. Apply a little extra to vulnerable areas, such as the face.
- Check the best-before date. Sunscreen expires and loses its effectiveness over time. Leaving your sunscreen in the heat will also jeopardize its strength.
- Use a higher SPF if you are also using bug spray as some repellents can reduce the effectiveness of your sunscreen.
- Only use baby-formula sunscreen on babies.
Extra sun care
If you are fair-skinned, have blond or red hair and blue or green eyes, you may be at a bigger risk for sun damage. Sunscreen is a start, but you should take additional precautions if you plan on taking in some serious sun:
- Stay out of the sun during peak times (between 10 a.m. and 4 p.m.).
- Wear a hat with a wide brim to protect your head and face.
- Never leave home without your sunglasses. Purchase sunglasses with 100% UV protection and don’t buy strictly for fashion. Remember that just because your sunglasses are darker, does not necessarily mean they protect against the sun.
- Avoid tanning beds. They are just as dangerous as natural light, if not more so.
Play it safe
If you notice a change in your skin, such as new moles, moles that have changed shape, color or size, scaly or crusty growths, or areas of skin that are rough and coarse, make an appointment to discuss concerns with your doctor.
Ingredients:
Bamboo skewer sticks
Boneless skinless chicken
breast (1-inch cubed, 170g) 6 oz
Pineapple (1-inch cubed) 3 pieces
Apple
(core removed,1-inch cubed) 3 pieces
Red pepper
(cut into large pieces) 3 pieces
Onion
(cut into large pieces) 3 pieces
Butter (melted) 1 tbsp
Ginger 1/2 tsp
Salt 1/4 tsp
Chili powder 1/4 tsp
Instructions
Preheat over to 350 degrees F. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapple-chicken-apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up. Combine melted butter, ginger, salt and chili powder in a small bowl. Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy! Serves 1 large or 2 small.
For nutritional information and more delicious, healthful recipes, check out the Gourmet Nutrition Cookbook.
Fish is a food that’s particularly good for your brain, due to its high concentration of omega-3 fatty acids; however, one of the most popular fish, Tilapia, actually contains very little of the beneficial fatty acids, according to research from the Wake Forest School of Medicine.
Instead, Tilapa is loaded with omega-6, which can cause inflammation that harms the heart. In fact, one author of the study said, “the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”
So make sure your fish provides the right kind of fish fats!
Here are 5 good fish options:
1. Salmon
2. Mackerel
3. Trout
4. Whitefish
5. Bluefin Tuna
Ingredients:
6 ounces grilled chicken
11 cups arugula
1 ruby grapefruit – sections
1 cup carrots
2 cups cherry tomatoes
2 tablespoons raisins
2 teaspoons Zone Extra Virgin Olive Oil
lettuce
lemon juice
salt
Instructions:
Coarsely chop the arugula. Peel and section grapefruit. Grate the carrots. Cut cherry tomatoes into halves and the chicken into strips. Soak raisins in cold water to soften. Mix all ingredients in a salad bowl and dress with an emulsion of olive oil, salt and lemon juice.
People are increasingly realizing the importance of including healthy fats in their diet plans. This means learning to decipher the difference between the various types of fats including unsaturated, polyunsaturated, saturated, and trans fats.
Oils are typically used as a source of fat in cooking, but it’s important to understand the differences between the various oils; some offer health benefits while others are best avoided.
Good fats
The following oils supply your body with healthy sources of fat and should be used regularly in your cooking.
Olive Oil
Olive oil is one of the more popular oils and it gets a gold star as far as health is concerned. It’s a great source of essential fatty acids, and is a source of monounsaturated fat, making it a great choice for maintaining a healthy heart.
A higher intake of olive oil in your diet will also help to increase the level of antioxidants present in your system, helping to fight free radicals that can cause disease.
Best use: Olive oil has a low smoking (burning) point, so it’s best used in dishes that aren’t cooked, like salad dressing or drizzled over vegetables after they’ve been cooked.
Coconut Oil
Although coconut oil contains a high percentage of saturated fat, these fats are in the form of medium chain triglycerides, which are handled by the body differently than regular saturated fats. Your body will use them immediately for energy and they won’t pose the same health threat as typical saturated fats do.
Best use: Good for frying due to its high smoking point or eaten cold because of the unique flavor it offers.
Fish Oil
Fish oil is a relatively healthy oil because it contains the omega-3 fatty acid precursors EPA and DHA, which work to reduce inflammation throughout the body.
Best use: Fish oil isn’t extracted and sold for cooking the way other oils on this list are; most people take fish oil supplements in capsule form, but you can also get fish oil when you eat fattier varieties of fish such as salmon or mackerel.
Hemp Oil
This particular oil is an extremely good source of essential fatty acids and has a 3:1 ratio of omega-6 to omega-3 essential fatty acids, which is what the body needs for optimal functioning. This oil also helps with the treatment of eczema and is commonly found in facial products.
Best use: This oil is not good for frying, making it best consumed cold or in supplemental form.
Grape Seed Oil
Grape seed oil is a good source of essential fatty acids, with approximately 69% of the fat coming from omega-6 fats and 15% from omega-8 fatty acids. It does contain small amounts of saturated fat, but the benefits from this oil far outweigh the disadvantages. Grape seeds contain polyphenols (which are also found in red wine), which are a form of antioxidant.
Best use: Grape seed oil has among the highest smoking point of any cooking oil, so it’s great for preparing stir-fries and sautés.
Sunflower and Safflower Oil
Sunflower and safflower oils are a combination of monounsaturated and polyunsaturated fat and contain omega-6 fatty acids. Sunflower oil is also a rich source of vitamin E, so anyone looking to boost their intake will benefit from using this oil.
Best use: These oils have a lighter taste and are great for making stir-fries or salad dressings.
Bad fats
The following oils supply your body with less healthy sources of fat, including saturated and trans fatty acids. Make an effort to reduce or eliminate these oils from your diet whenever possible.
Palm Oil
Primarily used for creating many of the processed foods on the market, palm oil is a reddish color due to its beta-carotene content. It is quite high in saturated fat so it’s best avoided.
Best use: Look for palm oil that maintains its reddish color, since that means it’s less processed and healthier to use (but still not ideal). Use it in the same way as any other cooking oil.
Partially Hydrogenated Canola Oil
Any time you see the words “partially hydrogenated canola oil” on an ingredient’s panel, avoid eating that food or product if you can. While canola oil is a good source of healthy fats, when it goes through the process of hydrogenation, it transforms into trans fats, which increase your risk of coronary heart disease. Partially hydrogenated vegetable oil is commonly found in commercially prepared snack foods as well as fast foods, fried foods and baked goods.
Best Use: None — these should be always avoided.
Cottonseed Oil
While cotton seed oil is made up of 50% omega-6 fatty acids, it contains virtually no omega-3 fatty acids, so the imbalance between these could lead to health problems if not carefully balanced with other sources of fats rich in omega-3. Furthermore, cottonseed oil also contains 24% saturated fat and is very frequently partially or fully hydrogenated, which is extremely bad for your health.
Best use: If you are going to consume cottonseed oil, you are best off using pure cottonseed oil to make a salad dressing.
I have been asked by several friends and previous clients to start posting a weekend workout for the mom or dad who’s looking to get back into shape. So here it it. A quick 10 minute workout to keep your heart rate up at a nice “working” pace. Grab a set of dumbbells or 2 Gallon Milk jugs filled with water/sand or dirt, a towel, some water and let’s go!! If you have any questions, concerns or need another workout of greater difficulty/variety, feel free to follow me on Twitter |SHAWNCHEV| or provide a comment to this post.
WARMUP
10 Jumping Jacks
10 Situps
10 Squats
REPEAT (x2)
WORKOUT #1
1. Run (In-Place for 1 Minute)
2. 15 Pushups (Modified or Regular)
3. 15 Situps (Full Range of Motion)
4. 15 Split Squats (One Leg on Chair, other in front| Switch sides)
REPEAT (x2)
WORKOUT #2
6. Mountain Climbers (In-Place for 1 Minute)
7. 15 Toe Touches
8. 15 Diamond Pushups
9. 30 Walking Lunges around the house
REPEAT (x2)
Mark’s Daily Apple
Outside The Box Training
Ross Training
Slowtwitch Training
