ADIPOTIDE : Snake Oil or Miracle Weight Loss Pill?

The anti-obesity industry is all abuzz about a bright & shiny new weight loss drug called Adipotide.

In a recent study, obese rhesus monkeys….

  • lost 11% of their total body weight, and
  • 27% of their belly fat mass

….in just four weeks of Adipotide treatment.

And while that’s pretty impressive, what really gets me excited about Adipotide  is how it works.

Where other miracle “fat pills” have tried to reduce obesity by:

  1. controlling appetite
  2. increasing metabolism
  3. or preventing absorption of dietary fat

Adipotide works by:

  1. cutting off the blood supply to fat cells by means of a “homing agent that binds to a protein on the surface of fat-supporting blood vessels
  2. and a synthetic peptide that triggers cell death

The result of this is that when the supporting blood vessels have died and withered away, the offending fat cells are starved, reabsorbed and metabolized.

And the fat monkeys become fit monkeys

And it’s not just fat loss.

In this latest study, the obese monkeys saw a drastic improvement in insulin sensitivity and metabolic syndrome symptoms.

What about side effects?

Monkeys in the studies remained bright and alert throughout, interacting with caretakers and demonstrating no signs of nausea or food avoidance. This is potentially an important finding since unpleasant side-effects have limited the use of approved drugs that reduce fat absorption in the intestines.

The principal side effects were noted in the kidneys. “The renal effect was dose-dependent, predictable and reversible,” Barnhart noted.

What about human studies?

It turns out that Adipotide is not the first drug developed using this research.

The researcher’s original work focused on cutting off the blood supply of prostate cancer cells. During this cancer research they found that “blood vessels are more than a uniform and ubiquitous “pipeline” that serves the circulatory system, but differ depending on the organ or tissue that they support” .

This allowed them to design a method of screening peptides – small bits of proteins – and to identify those that bind to specific vascular cells among the many possible “ZIP codes” present in a human vascular map.

For blood vessels that support fat cells, the target protein is prohibitin, which they found in unusual abundance on the blood vessel cell surface.

Based on this discovery, the researchers are preparing for a clinical trial in which obese prostate cancer patients would receive daily injections of Adipotide for 28 consecutive days.

The goal of the study is to see if their prostate cancer becomes better as their body weight and associated health risks are improved.

Future studies focused solely on weight loss are in the planning stage.

So what does this mean to you?

For now…not a whole heck of a lot.

If Adipotide does turn out to be a miracle weight loss pill, it’s going to be a long time before you’ll be able to get a prescription.

But….it is the first sign of ingenuity I have seen coming from weight loss researchers in a long time.

Kinda funny that they’re actually cancer researchers.

Reference

Exercise Increases Metabolism for 14 Hours

For years and years, I have been using  a variety of HIIT & HIRT workouts to help clients get fit, strong and really, really lean.

And it’s not just the calories burned during the workout that helps melt off the blubber.

It’s the high number of calories burned in the hours after exercise that really does the trick.

run bulls motivation

 

Here’s why:

A recent study has shown that EPOC,  (a measurement of how quickly or slowly your metabolism (BMR) returns back to normal after exercising), allows exercisers to keep burning calories at an increased rate for up to 14 hours post workout.

In this new study, researchers found that 45 minutes of exercised performed at 57% of their maximum effort resulted in:

  • 519 calories burned during the workout, and
  • an additional 190 calories burned during the next 14 hours.

And though they didn’t test for it in this study, my personal & professional experience has shown that higher intensity exercise has an even greater effect on EPOC levels.

Conclusion

Increasing the strength & duration of post-exercise EPOC is a powerful tool in the battle against the bulge.

Reference

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Do MBTs & Skechers Shape-Up shoes actually tone your butt, legs & calves?

Thanks to a comment/question from AM, I have put together this little poll to ask you that age-old question?

Do those weird MBT/Skecher Shape-Up shoes actually work?

They claim to:

  • Tone your calves, legs, butt, abs & back
  • Improve your posture & balance
  • Burn fat
  • Improve circulation
  • Solve world hunger & guarantee world peace

But do they?

Let me know what you think…especially if you have ever worn them.

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Almond Crusted Fishcakes

I was kind of inspired to make this recipe having just come back from home where I had probably the best fishcakes I’d had in a long time. We ate some fabulous seafood whilst there, all locally caught of course, and I just love the seafood’s flavour plucked directly from the Atlantic Ocean. My thought here was to crust the cakes in something other than the usual breadcrumbs. Handy I had picked up some almond meal I spotted at the farmers’ market recently, which fit in perfectly with my plan. This recipe is also Paleo-approved!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Health Habits Workout – Week 40/Day 3

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main Workout

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction.

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

The Workout

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #2

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

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Deconstructing the Twinkie Diet

For 23 days, KSU nutrition professor Mark Haub has been eating Little Debbie Pecan Spin Wheels for breakfast, Hostess Twinkies for lunch, birthday cake for supper and Doritos for dessert.

As of yesterday, he’s lost 13 lbs.

And according to the prof, not only has he lost weight during this experiment, his health has improved by eating a reduced calorie (under 1800 kcal) diet of twinkies, swiss cake rolls, blueberry muffins, cinnamon rolls, peanut butter oreos, hot dogs & a glass of milk to wash it down.

After 3 weeks on this anti-diet diet, the Prof is sleeping better, is snoring less, has lowered his LDL cholesterol, has raised his HDL cholesterol and has maintained his RDA level of nutrients by taking vitamins and eating low cal veggies like celery.

So, is this diet healthy?

That’s the question Professor Haub wants people to ask themselves. He wants us (and his students) to question the idea that eating fruits, vegetables, low-fat protein and whole grains is the only way to lose weight.

According to Haub, “It’s unrealistic in some areas of society to expect that you can find fresh broccoli, tomatoes at a price that is affordable. If somebody can get their nutrients from a supplement and then they get their fuel from whatever is available, does it matter that they’re not getting fruits and vegetables and whole grains?

Haub believes that “it doesn’t matter where the macronutrients are derived from as long as essential nutrients are consumed at the recommended levels, and the fuel is consumed at a level at or below energy expenditure.”

And this is where I have to call B.S. on Prof. Haub’s Twinkie Diet.

His belief that a handful of vitamins can replace the nutrients found in a diet of actual food is a total crock of twinkie goo.

  • I agree with the Prof that caloric consumption is the strongest indicator of weight loss/gain.
  • I agree with the Prof that supplementing his Twinkie Diet with vitamin & mineral supplements will help to address the obvious nutritional deficiencies.

However, before people start swarming  their local 7-11 to get the last box of Diet Twinkies, the Nutrition Professor should remind us (and the media) this is a short term experiment that is limited in scope & depth.

It will not measure:

  • The damage caused by the over-consumption of trans fats, artificial colors, petroleum derived flavorings, chemical emulsifiers, chemical preservatives, etc…
  • The effect that the high levels of HFCS & other sugars is having upon Prof. Haub’s  poor ole pancreas
  • Any increase in systemic inflammation and ph levels
  • The increased cravings for sugar…. brought upon by those twinkies and peanut butter oreos
  • The lack of enzymes, essential fatty acids, antioxidants, non-vitamin cofactors, sterols, polyphenols, flavonoids, phytosterols, carotenoids, prebiotics, probiotics, triterpenes, mineral salts, amino acids, etc…

In short, Professor Haub has shown us that when you eat less food, you lose body-fat.

Of course, a 15 year old anorexic teenager could have told us that.


Health Habits Workout – Week 36/Day 3 – The Deadpool Workouts

.
Week 4 – Day 3…last workout of the week
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Get ready to sweat…this one is a real Mother-Trucker.
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WORKOUT WARM-UP
.
Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints.
.
Feel free to substitute exercises as long as they get your joints all warmed up.
,
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
.
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
.
1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
.
THE WORKOUT
.
As I mentioned in Part Six, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.
.
Superset #1
.
This first superset focuses on the horizontal pulling movement
.
The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set Start with the…
.
Wake-up exercise – 1 Arm Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps Then, move as quick as possible to the….
.
Main Lift – 1 Arm DB Row – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight
.
Rest long enough to catch your breath & go again (wake-up left arm, main lift left arm, wake-up right arm , main lift right arm…)
.

Superset #2

This second superset focuses on the posterior chain (lower body).

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Broad Jumps –  3 reps

After a few broad jumps, move as quick as possible to the…..

Main Lift – Deadlift or Pullthroughs – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

.

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

.

Superset #3

This second superset focuses on Vertical Pulling movements.

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set..

Wake-up exercise – Jumping Chins or Speed Band Pulldowns –  3-8 reps

Note – Perform the lift much faster than the guy in the video

Main Lift – Chin-Ups/Pull-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

.

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully.

After 10 minutes, catch your breath & move onto….

.

Superset #4

This time, we have a 5 minute superset focusing on your core – specifically on bracing the core

Their is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – Ab Wheel Roll-Outs – as many reps as possible with good form

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto…

.

Superset #5

This time, we have a 5 minute superset focusing on the core – side flexion and/or rotation

Their is NO wake-up exercise …today we have just 1 Main Lift

Main Lift #1 – Standing Cable Woodchops – Starting with a horizontal woodchop, perform 3-8 reps (using an 8 rep weight) from one side, then switch to the other side and repeat. After chopping to both sides, adjust the position of the cable – setting it higher – this creates a decline movement, provides a different stimulus & decreases the difficulty as fatigue begins to set in.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Cable Tricep Pushdowns – palms down – elbows pinned to your sides – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (pushing down) as quickly as possible

Lift #2 – Reverse Grip/Palms Down Cable Bicep Curls – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health

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Flank Steak Salad

My goal this weekend is to help you from falling victim to the usual fatty barbecue foods.

Here’s a delicious simple lunch that’s packed full of flavor and only takes minutes to pull together.

Grilled flank is a quick n easy way to get quality protein, especially after a vigorous workout in case any of you are actually going to exercise over the holiday weekend.

Working out and eating well means more beer. (I’m a very wiiiiise man!)

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Belly Fat = Type 2 Diabetes = Too Much Carbs

Most days, I enjoy sifting through the latest research into weight loss, health, fitness, etc… But not today.

Today I read a study that dooms Mr. Balloon Belly here to a lifetime of popping diet pills and undergoing gastric bypass surgery.

The Research

In this study, researchers used an MRI machine to determine each participant’s level of belly and liver fat along with a blood test to determine insulin sensitivity.

Then, they put all 243 of the test subjects on a nine month lifestyle intervention program which reduced fat intake to a maximum of 30 percent of total calories (including less than 10 percent in the form of saturated fat) and had them engage in moderate physical activity such as walking for at least three hours a week.

Eat less (fat) & move more….classic.

The Results

The patients who started with the most belly fat & were the most insulin insensitive and who were most at risk of developing Type 2 Diabetes did the worst on this lifestyle intervention program.

“The participants who improved their health status as a result of diet and exercise started out with lower baseline levels of abdominal and liver fat.”

Their Conclusion

The researchers concluded that patients with a high level of belly fat & a high level of insulin insensitivity were unlikely to ever be successful at improving their situation with lifestyle modification.

Ever.

Ergo…to lose weight, they would need the help of pharmaceuticals and/or weight loss surgery.

My Conclusion

The lifestyle modification plan used in this experiment is crap.

If you want to improve insulin sensitivity, you don’t modify fat intake…you modify carbohydrate intake.

  • Carbs = sugar
  • Too much sugar = insulin insensitivity
  • Insulin insensitivity = belly & liver fat
  • Insulin insensitivity = type 2 diabetes

So, before the medical community tells Mr. Balloon Belly that he is doomed to a life of gastric bypass and anal leakage, perhaps they should retire their old school food pyramids and learn something from us non-experts.

 

Thus endeth the rant…thanks for listening.

Reference

Health Habits Workout -Week 34/Day 2 – The Deadpool Workouts

It’s Week 2 – Day 2 of this nasty Deadpool Workout

enjoy.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Bodyweight Jump Squats –  3-8 reps

Then, move as quick as possible to the….

Main Lift – Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Isometric Shoulder Press –  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – BW Scapula Row or Standing Cable Scapula Row – 5 minutes – as many reps as possible

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Plyometric Pushups

Main Lift – Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 – Hanging Leg Raise

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 – Toes to the Sky

After 5 minutes, catch your breath & move onto….

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nothing – you’re done

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

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Health Habits Workout -Week 34/Day 1 – The Deadpool Workouts

Alright people…get ready to sweat.

It’s the second week of this Deadpool Workout. So – push yourself a little harder than last week.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Explosive Bodyweight (BW) Hip Thrust –  3-8 reps

Then, move as quick as possible to the….

Main Lift – Barbell / Smith Machine Hip Thrusts – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

This time, we have a 5 minute superset focusing on hip rotation & core stability

The is NO wake-up exercise …so it’s not really a superset

Main Lift – Standing Cable Woodchop – handle at belly height – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

The aim of this exercise is to rotate through the hips – not at the belly/lower back – The guy in the video does an okay job, but I want you to think of a baseball player swinging a bat…move those hips

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & move onto….

Superset #3

This 10 minute superset focuses on a horizontal pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Isometric Face Pulls into the floor – Lie on the floor with knees bent and arms flared out to the side – elbows are bent with hands pointing up to the ceiling

Begin the movement by pushing your elbows back into the immovable floor….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Standing or Seated Cable Rows – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #4

This 10 minute superset focuses on a vertical pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Super Fast Band Pulldowns – 3-8 reps –

Then, move as quick as possible to the….

Main Lift – Pull-Ups, Chin-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core stability & abdominal bracing

The is NO wake-up exercise …so it’s not really a superset

Main Lift – Turkish Get-Up – 5 minutes – as many reps as possible

5 minutes – back & forth – resting as little as possible – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Standing Alternate Bicep Curls – palms up/supinated – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

Lift #2 – Standing Dumbbell Lateral Raise – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

.

And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

Health Habits Workout -Week 33/Day 2 – The Deadpool Workouts

As a personal trainer, I get a kick out of watching my clients transform their bodies over the course of a few months.

Unfortunately, as your online personal trainer, I never get that visual feedback.

So, as you get ready to tackle Day 2 of this nasty Deadpool Workout, think about ole’ Health Habits Doug and shoot me an email about how the workouts are working or not working for you.

and away we go….

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Bodyweight Jump Squats –  3-8 reps

Then, move as quick as possible to the….

Main Lift – Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Isometric Shoulder Press –  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – BW Scapula Row or Standing Cable Scapula Row – 5 minutes – as many reps as possible

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Plyometric Pushups

Main Lift – Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 – Hanging Leg Raise

Main Lift #2 – Standing Cable Plank/Bridge

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 – Toes to the Sky

After 5 minutes, catch your breath & move onto….

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nothing – you’re done

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts

Alright people…get ready to sweat.

The Deadpool Workout is here.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Explosive Bodyweight (BW) Hip Thrust –  3-8 reps

Then, move as quick as possible to the….

Main Lift Barbell / Smith Machine Hip Thrusts – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

This time, we have a 5 minute superset focusing on hip rotation & core stability

The is NO wake-up exercise …so it’s not really a superset

Main Lift Standing Cable Woodchop – handle at belly height – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

The aim of this exercise is to rotate through the hips – not at the belly/lower back – The guy in the video does an okay job, but I want you to think of a baseball player swinging a bat…move those hips

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & move onto….

Superset #3

This 10 minute superset focuses on a horizontal pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Isometric Face Pulls into the floor – Lie on the floor with knees bent and arms flared out to the side – elbows are bent with hands pointing up to the ceiling

Begin the movement by pushing your elbows back into the immovable floor….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Standing or Seated Cable Rows – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #4

This 10 minute superset focuses on a vertical pulling movement  – 3-8 reps per set

Start with the…

Wake-up ExerciseSuper Fast Band Pulldowns – 3-8 reps –

Then, move as quick as possible to the….

Main Lift – Pull-Ups, Chin-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core stability & abdominal bracing

The is NO wake-up exercise …so it’s not really a superset

Main Lift – Turkish Get-Up – 5 minutes – as many reps as possible

5 minutes – back & forth – resting as little as possible – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Standing Alternate Bicep Curls – palms up/supinated – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

Lift #2 – Standing Dumbbell Lateral Raise – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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The Deadpool Mega Muscle Mass Workout – Part Six

In Part Five of the Deadpool series, I told you about the four “beta-test” versions of the Deadpool Mega Muscle Mass Workout:

Each version was designed for different types of clients with different types of bodies and different types of goals.

  • Version 1 is designed to make a lightly muscled, super quick, speed demon kind of body even faster & more explosive
  • Version 2 is designed to take a heavily muscled, bodybuilder kind of physique and push it through plateaus to a new level of muscle mass
  • Version 3 was created for my strongman buddies. This workout would add muscle mass, but the primary goal was to build freaky levels of strength & power…size was secondary
  • Version 4 is my favorite….

It’s 2 parts Version 3 mixed with 1 part Version 2 and sprinkled with 1 part Fat Loss.

Strength + Power + Speed + a healthy dose of EPOC makes this my favorite workout for creating a truly athletic body capable of just about anything.

So, that’s what we’re going to start with:

The Deadpool Ultimate Workout

Because this workout is a hybrid – we will be using:

All 3 of  the fast-twitch muscle fiber Wake-Up techniques

  1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
  2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
  3. Very Fast Concentric & Eccentric Muscular Contractions – like a hummingbird flapping it’s wings

Note – we will focus mainly on techniques 2 and 3. The heavy concentrics will only be used  prior to the big compound powerlifting style lifts.

After waking up the fast-twitch fibers, we will stimulate them with a variety of explosive concentric lifts with the focus on muscle tension and speed of movement.

NoteWe will not be using slow  paced eccentric lifts in this program. I use that technique with trainees focusing primarily on maximum strength. For trainees  interested in power, speed & fat loss, this technique tends to do more harm than good.

But, for reference, I am listing all 3 of the main lifting techniques used during the work sets.

  1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
  2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
  3. With no pause at the top or bottom of the lift. The muscle is always under tension.

Program Design

Because this program is designed to make you look great & perform better, I will be choosing mainly compound exercises that

  • use a lot of different muscles
  • work in numerous planes of movement
  • tax your energy systems quite heavily
  • and don’t fit well into split routines

For these reasons, the Deadpool Ultimate Workout will consist of three (3) total body workouts per week.

What you do during the rest of the week depends upon your goals / lifestyle.

  • For fat loss, I would recommend some additional HIIT workouts
  • For improved aerobic/cardio function, throw in some “cardio” training
  • For pain reduction / looser muscles /joint mobility problems, try out a Feldenkrais class or Pilates or a Circular Strength Training class or yoga or go for some chiropractic/acupuncture/soft tissue therapy. And don’t forget the foam roller.
  • For a little fun, try a dance class or join a boot camp or play tennis or golf or swimming or tantric sex….

But, keep in mind that your Deadpool workouts are pretty tough on the nervous system and that any additional workouts should be of a lower intensity to allow for nervous system recovery.

The Workouts

  • Each workout will include six (6) main lifts
  • Not including warm-up and cool-down, each workout will not last longer than 60 minutes.
  • Each work set will consist of between 3-8 reps.
  • Each work set will include a “wake up” exercise & a main lift
  • During the main lift, the concentric portion of each lift is performed as fast as possible – lots of power
  • Minimize your rest between sets

Okay, those are the basics.

There are a lot more options that we can use, but let’s start here and once you have mastered this workout, we will add in some more tricks.

Workout #1

As I mentioned above, each workout has 6 main lifts. Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

  1. Posterior Chain – Lower Body – Choose from deadlift, cable pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Lower Body – Lateral / Rotational movement – Choose from Linebacker shuffle – band, cable and cable/band Woodchop – Max reps in 5 minutes – 3-8 reps – constant weight
  3. Upper body horiz pullrows, sternum chins – Max reps in 10 minutes – 3-8 reps – constant weight – – Use a “wake-up” exercise
  4. Vertical pullstraight arm pulldowns / reverse shrugs, high pulls, olympic lifts, shrugs – Max reps in 10 minutes – 3-8 reps – constant weight – Use a “wake-up” exercise
  5. Core – bracing – planks – horiz/vert, roll outs, waiters walk, turkish get-up – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Beach Muscles – bicep curls, lateral raises, forearm flexion – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #2

  1. Anterior Chain – Lower Body – Choose from Squat, lunge, reverse sled drags – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Vertical push – Choose from Overhead press, push press, thruster, handstand pushup – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  3. Horizontal pull – Choose from Face pull, horizontal cable shrug / straight arm row– Max reps in 5 minutes – 3-8 reps – constant weight
  4. Horizontal push – Choose from Chest presses, pushups, dive bombers, st arm press or reverse horizontal shrug – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  5. Core – flexion – Choose from Hanging leg raise, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Core – extension – Choose from Back extension on pulldown machine, toes to the sky, roll outs – Max reps in 5 minutes – 3-8 reps – constant weight

Workout #3

  1. Upper body horiz pull – Choose from Bodyweight rows, face pull, horiz shrug or st arm row – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  2. Posterior Chain – Lower Body – Choose from Deadlift, pullthrough, hip thrust, Olympic lifts, GH Raise, sled push/prowler/etc – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  3. Vert pull – Choose from Chins or pulldowns – Perform as many sets as possible in 10 minutes – 3-8 reps per sets – Start with a weight that you can move for 8 reps with good form – for now, leave that weight constant – Use a “wake-up” exercise
  4. Core – bracing – Planks – horiz/vert, roll outs, overhead lifts – Max reps in 5 minutes – 3-8 reps – constant weight
  5. Core – side flexion / rotation – Woodchops – bad for lumbars – Max reps in 5 minutes – 3-8 reps – constant weight
  6. Beach Muscles – Choose from Reverse bicep curls, pushdowns, calf raises – Max reps in 5minutes – 3-8 reps – constant weight

Now What?

  1. Choose your own exercises & create your own Deadpool Ultimate Mega-Mass Workout
  2. Hang on for an hour or so and I will begin posting weekly Deadpool workouts here and on Facebook

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Breakfast Egg Crepes

If there was ever a breakfast of champions, this is it. Simple, healthy and most importantly delicious. This is my take on the traditional crepe or pancake. Super high in protein and loaded with fresh flavour.

The photo says it all.

RECIPE:
Serves 2

2 organic egg whites
2 organic whole eggs
pinch salt n pepper
Olive oil spray

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

More Crossfit than Crossfit

Two weeks ago, I ticked off a small slice of the Crossfit world when I posted this workout video on Facebook and asked for their feedback.

Amidst the constructive criticism and numerous questions, there were a few Crossfitters who took the time to offer the following opinions:

  • worst workout I have ever seen
  • that workout is retarded
  • stupid
  • fu*king stupid
  • useless, and
  • not as good as a wide variety of different Crossfit workouts (most noticeably the Murph)

Strangely enough, when asked, none of these commenters could offer a cogent argument as to why the workout was stupid and/or retarded.

No big surprise…amongst every group there are always a few jackasses.

But…the jackasses got me thinking.

They got me thinking about how Crossfit & Crossfitters have changed during the time that I have watched Crossfit explode in popularity.

When it began, Crossfitters thrived as an “us against the world” group of amateur athletes devoted to a pursuit of physical fitness that is, by design, broad, general, and inclusive.

Crossfit’s specialty was in not specializing.

Crossfitters believed that in combat, survival, many sports, and most importantly, real life ….this kind of approach to fitness is rewarded while, on average, the specialist – bodybuilding, powerlifting, runners, etc…are punished.

So, why is it that when I talk to Crossfitters, I am noticing an increasingly close-minded approach to fitness….an attitude that Crossfit and more specifically, the WODs… are the end-all and be-all of physical fitness?

Why is it that, instead of creating the world’s most complete athletes, the focus is shifting towards creating the world’s best Crossfitters?

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And that’s where it would have ended….with me mulling over the evolution (de-evolution???) of Crossfit while sitting on my local Starbucks patio, drinking a mug of green tea, enjoying the summer sun and watching the girls walk by.

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Except that I mentioned it to my buddy Amir – aka the guy who designed the 3 Minutes of HIRT workout circuit.

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Perhaps not the brightest idea I have ever had.

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Because Amir took the criticisms a little personal….and proceeded to:

  1. engage in a few days of online arguing with the Crossfit jackasses, and
  2. take out his frustrations on his personal training clients.

But, luckily for us, after a few days of brutalizing his clients, Amir decided to:

  1. Test himself with a bunch of the hardest Crossfit WODs, and
  2. Create a bunch of new (and more Crossfit-esque) workouts for your enjoyment.

Here is the first workout.

Note: I had to split the workout into 2 videos because youtube complained that the file was too big.

Amir’s time for the workout was 15 min and 59 seconds

The circuit consists of:

1 round of:

  • 2 x 24KG Kettlebell Snatch x 25 reps
  • Pistol Squats w/ lateral bench jumps x 30 reps
  • Switch Grip Pull Ups x 35 reps
  • Dynamic Fly Push Ups x 40 reps
  • 2 x 24 KG Kettlebell Snatch x 25 reps
  • Bodyweight Dips x 50 reps

And as you may have noticed, Amir’s workout partners were not always able to perform the exact same movements as Amir.

They modified the intensity of the exercises to suit their current level of fitness.

  • Pistol Squats became a 1-Leg Squat with the off leg positioned behind the body
  • Pull Ups became Supine Body Weight Rows off of a Smith Machine
  • And the freaky Dynamic Fly Push Ups became elevated yoga block Push Ups

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So, give the workout a try and let me (and Amir) know what you think.

p.s. I left all the grunts & growns in the video for your enjoyment

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Health Habits Workout – Week 28/Day 3

Goals: Massive fat loss & amazing fitness

In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets

This week, the ratio shifts to 20 sec. work : 15 sec. rest

Next week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. res

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

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WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

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THE WORKOUT

Exercise #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 15 seconds
  • 7 sets of thrusters
  • 4 minutes & 5 seconds total
  • Perform as many reps as possible per set

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 15 seconds
  • 7 sets of roll-outs
  • 4 minutes & 5 seconds total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 15 seconds
  • 7 sets of pulldowns
  • 4 minutes & 5 seconds total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 15 seconds
  • 7 sets total of Push-ups
  • 4 minutes & 5 seconds total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

The Secret to Weight Loss

There are those genetic freaks amongst us who can eat pizza and cake and ice cream and mocha frappucinos with extra whipped cream….and still remain as lean as Mr. Posh Spice. But you ain’t one of them.

So, make a choice.

Do you want to eat pizza and cake and ice cream and….or do you want to be fit and lean and get a modeling contract with Calvin Klein, be a sex object for billions of women & men and have a set of abs that you could grate cheese with.

Your choice.

McDonald's v.s. the Obesity Police

In a letter sent to Jim Skinner, CEO of McDonald’s, the Center for Science in the Public Interest (CSPI), claims that when McDonalds advertises the toys included in their Happy Meals, they are unfairly and deceptively marketing their products directly to children.

The CSPI argues that these practices are predatory and wrong.

They go onto to claim that not only are they morally wrong, they are in fact illegal, because “marketing to kids under eight is (1) inherently deceptive, because young kids are not developmentally advanced enough to understand the persuasive intent of marketing; and (2) unfair to parents, because marketing to children undermines parental authority and interferes with their ability to raise healthy children”.

The CSPI “demands that McDonald’s immediately stop using toys to market Happy Meals to young children.

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And, if they can’t resolve this matter in the near term (30 days), CSPI will bring a lawsuit that seeks an injunction preventing McDonald’s from providing toys with purchases of any or all Happy Meals.
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In specific, CSPI claims that McDonald’s practices violate state consumer protection laws, such as Massachusetts G.L. c. 93A, Texas Business & Professions Code § 17.41 et seq., District of Columbia Code § 28-3905 et seq., New Jersey Statutes Ann. 56:8-1 et seq., and California Business & Professions Code Section 17200.
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And because they detest government encroachment into our lives (sarcasm) and believe in a free market, CSPI will postpone filing suit if it can obtain McDonald’s agreement to stop its use of toys to market Happy Meals. This offer of settlement will remain open for 30 days from the date of this letter, after which yadda yadda yadda blah blah blah.
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So, here are my questions for you:

  1. Is McDonald’s practice of advertising Happy Meal toys morally acceptable?
  2. Is that practice legally acceptable?
  3. If you agree with the CSPI that McDonald’s marketing practices are unacceptable, do you also agree with their lawsuit?
  4. Or, would you rather see concerned parents express their displeasure via complaints and/or choosing to eat at competing restaurants (without Happy Meal toys)

Resveratrol & Weight Loss

Resveratrol is currently being studied for its effect on increasing lifespan, preventing cancer, preventing diabetes, preventing inflammation, improving cardiovascular function, protecting the environment and guaranteeing world peace. (not sure about the last two)

As if that wasn’t enough, this phytoalexin is also being  touted as a potent weight loss agent.

Back in 2008, I wrote about the research being done by the researchers at Sirtis. At that point, the research was pretty much theoretical. Exciting, but a long way away from showing up at your pharmacy/health food store.

However, less than 2 years later, researchers have found that a 4 week program of resveraltrol supplementation (in doses of 200mg/kg/day) was able to increase satiety, decrease caloric intake by 13% and increase resting metabolism by 29%.

True, this research was conducted on lemurs…and the doses tested would require a 200 lb man to swallow 18,000 mg or 90 x 200mg capsules per day…at a cost of approximately $60 per day….but at least they’re getting closer.

Who knows, in another 2 years, they could have a product ready for the shelves that doesn’t require a second mortgage.

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If you like what you see here, click here for updates

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Related Posts

Health Habits Workout – Week 25 – Cardio / HIIT Workouts



Goal:

More fat loss

Equipment:

Anything you want…go running/jogging, ride a bike or use any of the cardio equipment in your gym…exercise bike, treadmill, elliptical, stepper…

Warm-Up

10 min gradually increasing the intensity level to a point that is approx. 60% of your maximum intensity (100% is a full out sprint)

The Workout

You have 2 options here.

1. Do some straight cardio – 40-60 min at a moderate intensity, or

2. If you feel good and are up to some HIIT sprints, try and get as many 10 second sprints in 20 minutes as possible

My personal best is 52

  • 1 sprint per min (10:50) = 20 sprints
  • 2 sprint per min (10:20) = 40 sprints
  • 3 sprint per min (10:10) = 60 sprints

Follow this up with 10-30 min of cardio at 60% of maximum intensity

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Stretch, shower & go home

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p.s. Let me know how you did on the sprints.

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The Next Big Thing in the Diet World

Get ready for the return of low-carb dieting….because Dr. Pierre Dukan (and his celebrity followers) are about to take the diet world by storm.

Already a hit in Europe, the Dukan Diet is about to blow up in North America thanks to the unofficial endorsements of J.Lo and supermodel Gisele Bundchen.

Recently translated into English, the Dukan Diet is similar to last century’s Atkins Diet.

It has four distinct phases…with the first phase being the most strict and each subsequent phase becoming more and more carb-tolerant.

Here is a brief synopsis:

 

 

 

 

 

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PHASE 1 – The Attack Phase

Like Atkins, The Dukan Diet starts with a very strict ‘attack’ phase where you eat nothing but protein – just meat, fish, eggs and no-fat dairy products.

You can spend just one day here – or as many as ten days if you have a lot of weight to lose – and many people can expect to lose as much as 7lb in five days.

During this phase, eat freely any foods on the following list – eat as much as you want, whenever you want. You must adhere to this plan strictly.

The List

  1. Lean beef and veal or rabbit, not pork or lamb (trim all fat and avoid ribs as too fatty). Eat meat grilled, roasted or boiled and without using butter, oil or cream (not even low-fat versions). You could also ‘dry fry’ it – rub the surface of a frying pan with a few drops of oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs (mixed with an egg, spices, capers or gherkins) or enjoy frozen beefburgers (if less than 10 per cent fat).
  2. All chicken and turkey (not goose or farmed duck) but remove skin before eating and avoid the outside part of the wings (too fatty).
  3. Ham if low-fat and lean, also cut rind off. Avoid deli, cured, and smoked hams (too fatty).
  4. Beef, veal or chicken liver.
  5. All fish white or oily, fresh, frozen, dried, smoked or canned (but not in oil or in any sauce containing fat), even crab sticks.
  6. All crustaceans and shellfish.
  7. Up to two eggs a day. Stick to 3 to 4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
  8. Non-fat dairy products such as 0per cent yoghurt, fromage frais, quark, cottage cheese, and skimmed milk. Natural ( plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (containing fruit puree) should be limited to two a day (or avoided if you want a lightning start to your attack phase).
  9. Sweeteners (Canderel, Silverspoon Sweetener) or Stevia (a natural sweetener available from health food stores), vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (as condiments, but not in large quantities), lemon juice (on food, but not to drink), mustard and salt (in moderation), sugar-free natural ketchup in moderation, sugar-free chewing gum (can slow down the mechanical swing towards eating whenever you feel under pressure).

Additional rules

  • Drink 1.5litres of water per day (plain or carbonated) particularly at mealtimes to help you feel full. Tea, coffee and diet drinks (no more than 1 calorie per glass) can be included in this total.
  • Eat 1.5 tablespoons of oat bran per day (as porridge, sprinkled on yoghurt, or made into a pancake).
  • Walk briskly for 20 minutes every day. This is a non-negotiable doctor’s prescription.
  • Avoid all butter and oil.

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PHASE 2 – The Cruise Phase

In Phase 2, you alternate pure protein days with days when you include a  unlimited array of vegetables to your wide selection of meat, fish and no-fat dairy products. Expect to lose around 2lb a week.

The most efficient way to work this stage is to spend one day on the pure protein ‘attack’ diet (Phase 1), and the next on a protein and vegetable diet, switching between the two, one day at a time, until you reach your chosen weight.

Phase 2 Vegetables

  • artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, cauliflower, kale, Brussels sprout), celery/celeriac, chicory, courgette, cucumber, fennel, French beans/ mangetout, leeks, mushrooms, onion, peppers, pumpkin, radish, salad leaves (lettuce/rocket/watercress), sorrel, soya beans, spinach, swede, swiss chard, tomatoes, turnip.

Other Phase 2 Rules

  • Increase oat bran intake to 2 tbsp per day.
  • Increase exercise to a 30-minute brisk walk each day.
  • Keep drinking at least 1.5 litres of water each day.

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PHASE 3 – The Consolidation Phase

  • Eat as much protein and vegetables (together) each day as you want without any restriction on quantity, time of day or combination.
  • Add one serving of fruit per day (avoid high-sugar bananas, grapes, cherries, dried fruits and high-fat nuts)
  • Enjoy two slices of wholemeal bread per day, spread with fat-reduced butter
  • Have one serving (40g or 1.5oz) of hard cheese per day (but avoid blue cheese, soft cheese or goat’s cheese)
  • Factor in one serving of ‘starchy foods’ per week in the first half of your Consolidation Phase, increasing to two servings per week in the second half. This includes pasta (225g or 8oz serving in tomato, not creamy, sauce and with no oil), couscous/polenta (225g or 8oz cooked in stock, not butter or oil), lentils, beans, chickpeas, rice (ideally brown) and potatoes (but only occasionally and without butter).
  • Broaden your meat repertoire to include any quantity of lamb, roast pork and ham (remove all fat first) once or twice a week
  • Let your hair down and plan and enjoy one celebration meal a week in the first half of the Consolidation Phase, increasing to two in the second half. In this meal you really can eat whatever you want – and you should choose something you’ve missed during the weight-loss period.

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[box type=”important”]But there are two important conditions – NEVER have second helpings of the same dish and NEVER eat two celebration meals in a row. Have one of each: one starter, one main, one dessert and one glass of wine, all in a reasonable quantity but only once.[/box]

  • Keep one pure protein day per week – say, Thursdays. This is your insurance policy against gaining weight.
  • Take 2tbsp of oat bran per day (as a pancake or sprinkled on food)
  • Walk 25 minutes per day (longer if you enjoy it and have time)

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PHASE 4 – The Stabilisation Phase

This is the maintenance phase…and here are the rules

Go back to eating whatever you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week).

Keep this in mind as your point of healthy-diet reference, and use it as your safety back-up if you are under threat of regaining weight.

Pick one day a week – for the rest of your life – when you eat nothing but protein. This is the key that allows you to eat normally for the other six days of the week without putting any weight back on. (Drink at least two litres of water to flush the digestive system and reduce its craving for food)

Make a vow to walk (briskly) for 20 minutes every day, and never take a lift or step on an escalator. Going up or down the stairs makes the body’s largest muscles contract and, in a short time, uses up considerable calories.

Increase your daily oat bran intake to 3tbsp and stick to it for life.

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Well, that’s the Dukan Diet in a nutshell.

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Find out More:

Reference

Late night TV made me fat

One of the first things I do with new clients is make them keep a food log.

Nothing fancy…just a little spiral notebook that they keep in their pocket and use to record:

  • What food they ate
  • How much they ate (approximate – no weights/calories)
  • When they ate it
  • What they were doing while eating
  • How it made them feel (physically, mentally, emotionally)

Most of them don’t want to do it and none of them are perfect with their note taking…and that’s fine.

Because my goal with the food log is to look for trends. Trends showing me why they have gained 40 lbs over the past decade.

And one of those big trends is tv.

  • Eating in front of the tv
  • Eating crappy food while watching tv
  • Eating unconsciously (hand to mouth) while watching tv
  • Being manipulated by the food commercials shown on tv

And there is something special about late night tv for really packing on the pounds.

I don’t know if it’s the fact that you are exhausted/sleepy while watching Letterman that results in an even stronger obesity response, but as soon as a client cuts out late night tv, we see an immediate reduction in body-fat.

Every single time. Try it for a week and tell me how it works for you.

Related Posts

Health Habits Workout – Week 21 – Day 1

how do your abs compare???

Workout Goals:

Week 21 is a repeat of week 19.

You have done these workouts before, so there isn’t any learning curve to slow you down. Before you think about increasing the weight or reps, I want you to push yourself to cut your rest periods even shorter. During supersets, go from exercise to exercise without any break. Non-stop movement. You’ll hate me during the workout, but love me when you see how your fitness goes through the roof.

As before, The next 2-4 weeks are all about maximum fat loss via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

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WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

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Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Speed Squats

Exercise # 2

Alternating Dumbbell Shoulder Press

  • 10 sets
  • 5 reps per arm per set…
  • this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

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Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

  • 10 sets
  • 10 reps per set…
  • If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
  • close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

  • 10 sets
  • 10 reps per side per set…
  • keep your knees & toes in alignment
  • the skaters lunge target your thigh adductors / abductors & your glutes

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Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

  • 10 sets
  • 10 – 20 reps per set…
  • the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

  • 10 sets
  • 10 reps per side per set…
  • if this is too hard, lay on the floor with feet on bench only
  • hip thrusts hit your hamstrings & glutes

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Circuit # 4

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

  • 10 sets
  • 5 reps per set…
  • pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

  • 10 sets
  • 5 reps per set…
  • curls hit your biceps

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Just discovered these workouts???

Start here or check out the workout archives

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Dieting or Healthy Eating

Health Habits Workout – Week 20 – Day 3

Workout Goals:

Alright, workout #3

Let’s get to work….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Bulgarian Split Squats/Lunges

  • 10 sets
  • 10-30 reps per leg per set…
  • Bodyweight or a DB(s) held in hands at thigh height
  • This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the chest & lats

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Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Standing Pulldowns

  • 10 sets
  • 5 reps per set…
  • This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 20 reps per set…
  • This exercise focuses primarily on legs & the anaerobic energy system

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Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

  • 10 sets
  • 5-8 reps per arm per set…
  • This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the rear deltoids (shoulders)

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Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Partial Turkish Get-Ups

  • 10 sets
  • 5 reps per side per set…
  • TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

  • 10 sets
  • 10 reps per side per set…
  • This exercise focuses primarily on the hamstrings & glutes
  • Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

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Just discovered these workouts???

Start here or check out the workout archives

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Health Habits Workout – Week 20 – Day 2

Workout Goals:

Alright, workout #2 – have fun!

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

High Rep Hip Thrusts

  • 10 sets
  • 30 reps per set…
  • Bodyweight or a DB placed on your hips
  • Hip Thrusts focus primarily on hamstrings & glutes

Exercise # 2

DB Floor Chest Press

  • 10 sets
  • 5-8 reps per set…
  • Floor Presses focus on the chest & triceps…and are harder than bench presses

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Circuit # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

DB Lateral Raises

  • 7 sets
  • 5 reps per set…
  • Laterals focus primarily on the side & front deltoid muscles

Exercise # 2

Alternating DB Bicep Curls

  • 7 sets
  • 10 reps per arm per set…
  • bicep curls hit your…uhm…biceps?

Exercise # 3

DB Overhead Press

  • 7 sets
  • 10 reps per arm per set…
  • Overhead presses hit your shoulder muscles

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Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

  • 7 sets
  • 20 reps per set…
  • the shuffle lunge is primarily a anaerobic energy system exercise

Exercise # 2

Leg Press

  • 7 sets
  • 15 reps per set…
  • the leg press hits your legs muscles – primarily quads

Exercise # 3

Side Lunge

  • 7 sets
  • 10 reps per side per set…
  • the side lunge hits glutes and adductors

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Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Ab Wheel Roll-Outs

  • 10 sets
  • 5-10 reps per set…
  • Roll outs  hit your core

Exercise # 2

Bottom 1/2 Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

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Just discovered these workouts???

Start here or check out the workout archives

.

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Health Habits Workout – Week 20 – Day 1

Workout Goals:

Alright, you’ve completed the first week of this phase. 5 weeks to go. good luck

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Leg Squats

Exercise # 2

Straight Arm Pulldowns

  • 10 sets
  • 5 reps per arm per set…
  • this goal here is to improve lat function in the pulldown. Expect to be weak on this exercise. The goal is to maximize your range of motion. Really try to bring your shoulder blades together.

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Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Push Ups (Smith Machine)

  • 10 sets
  • 10 reps per set…
  • If you can push up from the floor, do that. The Smith allows clients to progress towards a floor push-up by gradually increasing the load by changing the angle of their body
  • push-ups focus primarily on triceps & chest

Exercise # 2

Body weight Rows (Smith Machine))

  • 10 sets
  • 10 reps per set…
  • bodyweight rows target your lats, upper back muscles & biceps

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Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Jumping Jack

  • 7 sets
  • 10 reps per set…
  • the jumping jack is primarily a anaerobic energy system exercise

Exercise # 2

See Saw DB Shoulder Press

  • 7 sets
  • 10 reps per side per set…
  • the see saw press hits your shoulders, triceps & core muscles

Exercise # 3

Prone Bridge

  • 7 sets
  • 30 seconds per set…
  • the prone bridge hits your core muscles

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Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Stability Ball Crunch

  • 10 sets
  • 10-20 reps per set…
  • Crunches  hit your abs

Exercise # 2

Stability Ball Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

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Just discovered these workouts???

Start here or check out the workout archives

.

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What the #%&*@ is the Insanity workout?

Has anyone out there tried this workout?

I saw the infomercial last night, and based on the success of their P90X program, I am guessing that this workout is selling a bazillion copies per day.

Based upon the claims in the infomercial, I think I have a pretty good idea what the workout is going to be like, but I would love to get some “real-people” feedback.

So, if you have tried the workout, please let me know what you think of it.

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Seriously…leave a comment

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The Ghrelin Made You Eat It

  1. You feel hungry.
  2. You eat.
  3. You feel full
  4. You stop eating.

.This is how it’s supposed to work.

Unfortunately, our bodies don’t always work the way we want them to. Sometimes,we feel an intense desire to eat (and eat and eat) even when we are full

And why is that?

According to researchers, one of our appetite hormones – Ghrelin, can trick our brains into making us eat “pleasurable” foods even when we are full.

Previous research has shown that elevated levels of ghrelin is linked to the “reward” aspects of eating.

According to researcher Dr. Jeffrey Zigman, rewards can “generally be defined as things that make us feel better”.

“They give us sensory pleasure, and they motivate us to work to obtain them,” he said. “They also help us reorganize our memory so that we remember how to get them.”

In this recent study, researchers looked for an answer to why someone who is already is driven to eat that high-calorie dessert.

For this study, the researchers conducted two standard behavioral tests on some lab mice.

In the first, they evaluated whether the mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.

“We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it,” Dr. Perello said. “It didn’t matter that the room was now empty; they still associated it with something pleasurable.”

When the researchers blocked the secretion of ghrelin, the mice spent less time in the room that they associated with the high-fat food.

For the second test, the team observed how long mice would continue to poke their noses into a hole in order to receive a pellet of high-fat food. “The animals that didn’t receive ghrelin gave up much sooner than the ones that did receive ghrelin.”

Note

Humans and mice share the same type of brain-cell connections and hormones, as well as similar architectures in the so-called “pleasure centers” of the brain. In addition, the behavior of the mice in this study is consistent with pleasure- or reward-seeking behavior seen in other animal studies of addiction.

Future research will look into which neural circuits in the brain regulate ghrelin’s actions.

Conclusion

Elevated levels of ghrelin can force your brain to override your normal signals of fullness.

So, the next time you overeat when full, blame it on the ghrelin.

Transformation #2 – Me

Doug...happy & sweaty @ the gym

Every autumn, I dedicate my workouts to strength & power.

I set myself a goal, hit the gym and unleash the beast.

This year, my goal was to press 350 lbs overhead.

And, as that stupid grin on my face can attest to, not only did I achieve my goal, I crushed it by pressing 365 lbs overhead. Woo Hoo!

Unfortunately, along with all this superhuman strength comes some superhuman eating and a wee bit of extra body-fat.

As of this morning, I weighed in at 252.2 lbs @ 15.4% body-fat.

doug's body composition Dec 2

Way too p-p-porky for my liking.

So, as I do every winter, I clean up my diet and start a new training program similar to the one I gave to the Healthy Irishman.

The goal being that I drop my body-fat down to 10% without losing much muscle mass.

doug's body composition goal

What is new for this year is that I will be doing this transformation in front of my millions and millions of readers.

In the next few days, I will post an outline of workout & nutrition plans.

I will also post my daily workouts here. Feel free to sign up for email updates if you want to follow along.

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The No Excuses Workout

This workout is designed for all of those people who say they would like to exercise, but when push comes to shove:

  1. they don’t have enough money for a gym membership, or
  2. they can’t run because they have bad knees, or
  3. they don’t have enough space in their tiny bachelor apartment.

It’s my No Excuses Workout.

Program Goals:

  • Improved Aerobic & Anaerobic Fitness
  • Accelerated Fat Loss
  • Increased Muscular Strength
  • Correction of Typical Muscular Imbalances

The workout consists of 2 workouts that can be performed twice per week for a total of 4 workouts

The remaining 3 days of the week can be devoted to the walking program outlined in Boomer Bodyweight Workout #1

WORKOUT #1

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

  • Chair Squats – Maximum 20 reps per set
  • Push-Ups – Maximum 10 reps per set – choose a push-up version that matches your level of fitness

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

  • Shuffle LungeMaximum 30 reps total for both legs
  • Plank – Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

WORKOUT #2

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

1 or 2 Leg Hip Thrusts – Maximum 20 reps total for both legs

Bodyweight Tricep Extensions – Maximum 10 reps

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

Bulgarian Split Squats – Maximum 10 reps per leg

Bear Crawls – Crawl 5 yards forward, reverse and crawl 5 yards backward

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

Reverse Lunges – Maximum 10 reps per leg

Plank – Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

And remember to go at your own pace. The goal is to get healthy.

If you are a beginner, it is most important to learn how to perform the exercise well before picking up the intensity. Use some common sense people.

For advanced trainees, focus on reducing rest time and increasing the difficulty of the exercise.

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The Failure of the Health/Fitness/Obesity Industry

Aaaaarrrgggghhhhh……I am so frustrated.

Yesterday, I met with new client for the first time.

Over the past 30+ years, this woman has tried and failed to lose 20 pounds and get into “shape”

  • She has consulted with doctors and trainers and nutritionists and naturopaths.
  • She has bought books and magazines and dvds and subliminal audio programs.
  • She has starved herself of calories and fat and carbs.
  • She has run and jumped and stretched and lifted and sweated…a lot.
  • She has taken thousands of pills and potions.
  • She has rubbed on various creams and lotions.

In short, she has done just about everything that every popular health/fitness/weight-loss expert has told her to do.

  • And yet, she has never really come close to achieving her health & fitness goals.
  • And she blames herself.
  • And so do the experts.

They told her that their program was guaranteed to work…but only if she followed their instructions with perfect compliance.

So, when the program failed, it was because she broke the rules. It was her fault.

What a load of B.S.

  • They are supposed to be the experts.
  • They promise a solution.
  • She pays them large amounts of money for that solution.
  • And yet they take no responsibility for their part in the process

The nutritionist/dietitian gave her a meal plan, but never told her how to cope with the cravings and hunger pangs that came along with it.

The trainer billed her $120 per session but never taught her the hows and whys of an effective training program.

The weight loss doctor gave her a diet and some B12 injections and then yelled at her when she broke her 1000 calorie / no-carb diet.

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So, why is it that after 30+ years of listening to the experts and spending thousands and thousands of dollars, this woman is still fatter and weaker and less healthy than she wants to be?

.

  • Is it all her fault?
  • Is it the fault of the experts?
  • A bit of both?

.And, is there a better way?

 

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The Deadpool Mega Muscle Mass Workout – Part Three

DeadPool muscle

Continuing on from Part 2

Upper Back

Horizontal Pull

  • Heavy Partial: I don’t like partial reps for any rowing exercises
  • Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
  • Plyos: N/A
  • Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings –  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Upper Back

Vertical Pull

  • Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
  • Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
  • Plyos: N/A
  • Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Lower Back – Core

Spinal Extension

  • Heavy Partial: N/A
  • Isos: N/A
  • Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps
  • Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps

Chest

  • Heavy Partial: Partial Bench Press in the power rack – 3-8 reps
  • Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) –  Hold for 2-5 seconds for 3-8 reps
  • Plyos: Medicine Ball Chest Throws (lying or standing)
  • Vibrations: Band Chest Press for speed

Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps

Abs – Core

Spinal Flexion

  • Heavy Partial: N/A
  • Isos: N/A
  • Plyos: Medicine Ball Slams – 3-8 reps
  • Vibrations: Standing Band Crunch – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps

Obliques – Core

Spinal Rotation/Lateral Flexion

  • Heavy Partial: N/A
  • Isos: N/A
  • Plyos: Rotational Medicine Ball Slams – 3-8 reps


  • Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops  – 3-8 reps

Okay, that’s enough for today.

In Part 4, we hit the lower body

Enjoy

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Drink more soda…it’s good for you

Not everyone is happy with the anti-obesity/anti-soda ad produced by the NYC Dept of Health.

soda obesity nyc

And it isn’t just the people who lost their lunches after seeing that globby/fatty/veiny cup of goo.

It’s groups like the Center for Consumer Freedom.

In fact, the CCF was so upset, that they produced their own rebuttal ad and had it printed in the New York Times

you are too stupid consumer freedom

BTW, a full page ad in the Times costs upwards of $158,004.

$158,004

And we’re not even including the costs associated with creating the ad.

We’re talking big money.

BIG MONEY

And thinking about that big money awakened the skeptic in me. And that inner skeptic started thinking…who is the Center for Consumer Freedom and why are they spending a ton of money defending our freedoms against anti-cola advertisements?

So, I did a little research into the CCF.

My findings?

Apparently, there are a lot of people who don’t like the CCF.

To them, the CCF is nothing but a front group for the restaurant, alcohol and tobacco industries.

It runs media campaigns which oppose the efforts of scientists, doctors, health advocates, environmentalists and groups like Mothers Against Drunk Driving, calling them “the Nanny Culture — the growing fraternity of food cops, health care enforcers, anti-meat activists, and meddling bureaucrats who ‘know what’s best for you.’ ”

Over 40 percent of the group’s 2005 expenditure was paid to Rick Berman’s PR company, Berman & Co. for “management services. As part of its operations CCF runs a series of attack websites.

Sourcewatch

But, don’t take their word for it….Check out the “attack” websites

And, if that ain’t enough, watch this video…

Or listen to the man himself as Rick Berman is interviewed by MSNBC’s Rachel Maddow…

So, what do you think?

Is Rick Berman…

  • standing up for your freedom against the American nanny state?
  • or is he spinning lies in order to promote the interests of his anonymous donors?

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The Deadpool Mega Muscle Mass Workout – Part Two

deadpool ryan reynolds

In Part 1 of the Deadpool Mega Muscle Mass Workout, I told you that:

  • By stimulating the hard to hit fast-twitch muscle fibers, even hardgainers can maximize the size, strength and power of their muscles.
  • To wake up those fast-twitch fibers, we need to use 1 of 3 different techniques:
  1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
  2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
  3. Very Fast Concentric & Eccentric Muscular Contractions – like a hummingbird flapping it’s wings
  • After waking up the fast-twitch fibers, we hit them with…
  1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
  2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
  3. With no pause at the top or bottom of the lift. The muscle is always under tension.

Today, I am going to give you some of my favorite Wake-Up Exercises and show you how to pair them with the traditional lifts to get the best results.

Wake-Up Exercises

For convenience, I am going to shorten my descriptions of the 3 style of wake up exercises.

  1. Very Intense Concentric Muscular Contractions will be called “Heavy Partial Lifts” or “Isos”
  2. Very Intense Eccentric Muscular Contractions will be called “Plyos”
  3. Very Fast Concentric/Eccentric Muscular Contractions will be called  “Vibrations”

I have broken the list of wake up exercises down by body part and/or body movement.

Hopefully, it is easy enough to follow, but if there’s a problem, please comment and I will update the post.

Here we go….

deadpool guns

Traps

Vertical Shrug Movement

  • Heavy Partial: N/A
  • Isos: Isometric Shrug – Grab hold of an immovable object (ie. heavy barbell, pins in a power rack or even sit on a bench and grab the underside of the bench) and try to shrug it. The weight should not move. Hold for 2-5 seconds
  • Plyos: Slam Shrugs – Set up a power rack with the pins slightly lower than your shrug lockout height. Grab your barbell and position it beneath the pins. Then, shrug the bar HARD into the pins. Repeat for 3-5 reps
  • Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 5 shrugs as fast as possible. Remember, think hummingbird wings

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell Shrugs – 3-8 reps

Horizontal Shrug Movement

  • Heavy Partial: N/A
  • Isos: Iso Face Pulls into the floor – Just like a regular standing cable face pull, except you are lying on your back and pushing your elbows back into the immovable floor – Repeat for 3-8 reps holding each rep for 1 sec.
  • Plyos : Reverse elbow strikes into a heavy bag – 3-8 reps per arm
  • Vibrations: Face Pulls using a Jump Stretch band – 3-8 reps – as fast as possible

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Face Pulls – 3-8 reps

Shoulders

Overhead Pressing Movement

  • Heavy Partial: Standing or Seated Partial Shoulder Press out of a Power Rack
  • Isos: Isometric Shoulder Press – Shoulder Press into an immovable object –  Hold for 2-5 seconds for 3-8 reps
  • Plyos: Medicine Ball Shoulder Press Throws-  Repeat for 3-8 reps – think speed!!!
  • Vibrations: Shoulder press using bands – 3-8 reps – moving as fast as possible. Remember, think hummingbird wings

Immediately after completing the wake up exercise, proceed to a set of heavy Shoulder Presses – 3-8 reps – using either barbells or dumbbells

Lateral Raise Movement

Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…

  • Heavy Partial: N/A
  • Isos: Isometric Lateral Raise – Lateral Raise into an immovable object (ex. Power Rack) –  Hold for 2-5 seconds for 3-8 reps per arm
  • Plyos: N/A
  • Vibrations: Super-speed Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells

DeadPool muscle

Reverse Lateral Raise Movement

Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…

  • Heavy Partial: N/A
  • Isos: Isometric Lateral Raise – Reverse Lateral Raise into an immovable object (ex. Power Rack) –  Hold for 2-5 seconds for 3-8 reps per arm
  • Plyos: N/A
  • Vibrations: Super-speed Reverse Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells

Biceps

  • Heavy Partial: Cheating Bicep Curls  or Partial Range Bicep Curls – 3-8 reps
  • Isos: Isometric Bicep Curl – Curl a barbell into an immovable object (ex. Power Rack) –  Hold for 2-5 seconds for 3-8 reps per arm
  • Plyos: Drop & Catch Bicep Curls – Start by holding a barbell at the top position of a bicep curl. As you start to lower the barbell, let it drop and catch it while your elbows are still bent. This will take some practice. You don’t want to drop the barbell. – 3-8 reps
  • Vibrations: Super-speed Bicep curls using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales

Immediately after completing the wake up exercise, proceed to a set of heavy Bicep Curls – 3-8 reps – keep the form strict…not like the cheat curls

Triceps

  • Heavy Partial: Partial Dips, Partial Close Grip Bench Press or Partial Pushdowns- 3-8 reps
  • Isos: Isometric Close Grip Bench Press or Iso Pushdown- Your tricep force vs an immovable object (ex. Power Rack) –  Hold for 2-5 seconds for 3-8 reps
  • Plyos: Close Grip Plyo Push Ups  – 3-8 reps
  • Vibrations: Super-speed Pushdowns – 3-8 reps – moving as fast as possible.

Immediately after completing the wake up exercise, proceed to a set of heavy Dips, Close Grip Bench or Pushdowns – 3-8 reps – keep the form strict.

Okay, that’s enough for today. This post is too long already.

Tomorrow…another bunch of exercises

Enjoy

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Fatwashing is the new Greenwashing

thierry henry play 4 life pepsico

Frank Lampard and Thierry Henry are the celebrity faces of a new anti-obesity ad campaign being launched by Pepsi.

Anti-obesity & Pepsi?

That’s an odd combination

soda obesity nyc

I always thought that soda helped to cause obesity.

But, if Pepsi wants to help me lose weight and get fit, then they must be one of the good guys…and therefore, I must drink more Pepsi

MUST DRINK PEPSI….MUST DRINK PEPSI….MUST DRINK PEPSI….

Nooooooo!!!!!!!

Help….I’ve think I have just been fatwashed by Pepsi

frank lampard play 4 life pepsico

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Fit Kids Need Playgrounds

Fear of dangerous strangers is keeping our kids and teens from using their neighborhood playgrounds and parks.

Instead, they stay inside and play virtual table tennis on their Nintendo Wii. It’s not the same thing.

Researchers in the Faculty of Physical Education and Recreation at the University of Alberta, looked at perceived opportunities and barriers to physical activity in an inner-city neighbourhood in Edmonton.

Study data revealed three themes that influenced youngsters’ opportunities for physical activity, with positive and negative factors for each.

The first theme identified was “neighbourhood characteristics.”

  • Positive neighborhood characteristics include “walkable” neighborhoods with plenty of parks and playgrounds and nearby amenities.
  • Negative neighborhood characteristics include perceived “stranger danger” fears related to drug users, bullies, prostitutes, gang members and fear of abduction deterred children and youth from visiting these places.

The second theme was “family involvement.”

  • Researchers found that while children and youth were rarely allowed out alone, involvement by a family member, for example, accompanying them to a park to play, increased their engagement in physical activity.

The third theme was the “availability of adult-supervised programs.”

  • On the positive side, we have neighborhoods with a large variety of programs offered by dedicated, hard-working staff and volunteers.
  • Conversely, neighborhoods with minimal resources; poor staff and volunteer recruitment and retention, and little public knowledge of program availability suffered badly. Even when kids did sign up for available programs, there was a high dropout rate.

Conclusion

If we want our kids to grow up fit and strong and healthy, we need to:

  1. Take back our neighborhood parks & playgrounds (easier said than done)
  2. Get involved with our kids’ lives…not just drop them off at the rec center
  3. Push our governments for more public fitness programs

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Doctors Ignore Obesity

dr-julius-hibbert

So, how come “many overweight patients are not being advised to lose weight, diet, or exercise”.

In fact, when it comes to medical intervention in cases of obesity, the numbers are as follows:

  1. Having a doctor tell the patient about the health problems associated with being overweight (48.0%),
  2. Suggesting diet and exercise (46.5%),
  3. Referring the patient to a formal diet program (5.2%),
  4. Prescribing a weight loss medication (4.0%),
  5. Recommending a non-prescription weight loss product (1.8%),
  6. Recommending stomach bypass surgery (1.5%).

I don’t know about you, but considering that obesity is fast becoming the western world’s #1 health issue, I think that the global medical community should be taking obesity prevention/treatment much more seriously.

I don’t know if it’s a lack of knowledge or the threat of discrimination lawsuits or the frustration of being ignored by obese patients over and over and over, but if we want to reverse the tide of obesity related disease, real steps need to be taken.

The time for talk is over.

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In Defense of Farmers

photographer: Alia Malley
photographer: Alia Malley

In my hometown of Toronto, Michael Pollan is a hipster gOD.

His mantra to Eat food. Not too much. Mostly plants. is spoken with reverence by those Torontonians with a social conscience and enough disposable income to live organic, green and sustainable.

And it isn’t only Toronto. From what I have heard, this new breed of Agri-Intellectuals can be found in every city in North America and beyond.

In fact, according to the most recent census data, Agri-Intellectuals are America’s fastest growing ethnic population.

And that’s great for Michael Pollan’s book sales.

But, not so great for conventional farmers.

And they’re starting to get a little pissed off.

omnivores delusion

This past July, farmer Blake Hurst penned this article.

In the article, Mr Hurst disputes a number of the anti-Big Ag arguments raised by Michael Pollan and other Agri-Intellectual deities.

He reminds us that “farming has always been messy and painful, and bloody and dirty. It still is. This is something the critics of industrial farming never seem to understand”.

He goes on to say that “farmers have reasons for their actions, and society should listen to them as we embark upon this reappraisal of our agricultural system.

“I use chemicals and diesel fuel to accomplish the tasks my grandfather used to do with sweat, and I use a computer instead of a lined notebook and a pencil, but I’m still farming the same land he did 80 years ago, and the fund of knowledge that our family has accumulated about our small part of Missouri is valuable”.

And everything I know and I have learned tells me this: we have to farm “industrially” to feed the world, and by using those “industrial” tools sensibly, we can accomplish that task and leave my grandchildren a prosperous and productive farm, while protecting the land, water, and air around us”.

Please note that this is only a small portion of the article. Please read the rest.

And when you do read the article, keep in mind that way back in 1995, farmer Hurst asked congress to end crop subsidies. At that time, Hurst was quoted as saying that “government farm programs have fleeced taxpayers and stifled farmers’ ingenuity and profits”.

This is not a man content to sit back and let the government nor the Agri-Intellectuals tell him how to do his job.

And he’s not alone.

Last Thursday, Michael Pollan was invited to speak about his book, In Defense of Food to an audience of 8000 at the U of Wisconsin.

Vodpod videos no longer available.

more about “Michael Pollan at the U of Wisconsin“, posted with vodpod

Amongst that 8000 were 200 In Defense of Farming protesters.

Luckily, it was all very…civilized.

Dammit.

(media hates civilized protests)

On Friday, the protest continued when the U of W held a panel discussion involving Pollan, a U of W student and two farmers.

I can’t find any video of the event, but according to this review of the panel discussion, the U of W student took the position of Big Ag and went right at Pollan.

She covered the typical Big Ag talking points:

  • America has the safest, most abundant food supply in the world.
  • Global food production needs to double by 2050 if we are going to feed everyone.
  • She said that 99% of Wisconsin’s farmers are family farmers.
  • And she called Pollan “polarizing”

Pollan responded by:

  • commending one of the farmers on his innovations and said that he would love to come and visit his farm.
  • saying that he doesn’t think the world should have only one type of farming. He used the phrase “Let a hundred flowers bloom,” meaning: the more diversity in farming, the better. Let’s try everything and only through that will we see what works best.
  • Pollan went on to say that critique is not necessarily a bad thing, and it’s not necessarily an attack. He said that he’s critiquing the system, not the farmers, and he made the analogy that in our national critique of the health care system, we aren’t criticizing the doctors.
  • He said that in fact, much of his critique is directed at the people who buy the food from the farmers and process it before selling it to the consumer.
  • He also said that the interests of agribusiness is often at odds with the interest of farmers. In fact, agribusiness exploits farmers and squeezes them off the land.

Conclusion

North American food production is becoming an even more important topic as we attempt to climb out of the global recession and hope to reverse current trends in obesity and healthcare.

Now if only the policymakers can act half as civilized as Michael Pollan & the folks from In Defense of Farmers.

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Uncle Sam Wants You to Lose 20 Pounds

family fun fitness
It's Family Fun Fitness Time!!!

Obesity costs America billions and billions of dollars each and every year.

budget-deficitAnd, in case you hadn’t heard it, America is having a little trouble balancing it’s books lately.

So, in an effort to trim the fat and earn some tax dollars, America is going to war against obesity.

And, damn it, this is a war that America is determined to win.

And here’s how they’re going to do it…..starting from the top and working our way down to your local city government.

jones-soda-orange-you-glad-for-change-obama-labelPresident Obama

The Federal Government

  • Obesity will likely be addressed in the new healthcare bill, but to what extent is anybody’s guess at this point.
  • In addition to the info, they also fund 25 states to help them combat obesity on a state level.

State Governments

At the state level, the story is very similar.

  • Lots of info on a gov’t anti-obesity website.
  • Grants given to fat fighting municipalities.
  • Sin taxes are also being discussed
  • But unlike the feds, state governments are enacting anti-obesity bylaws.

(see Soda Tax, Restaurant Menu Bylaw)

Municipal Governments

On a municipal level, we get programs like Activate Omaha’s Kids

activate omaha kids

Programs designed by kind and caring people.

Programs with lots of information about how to lose weight and lists of the resources available in the community to help you actually do it.

As well, to some degree, you see municipal governments working with taxes and grants in an attempt to influence behavior.

On a personal note, up here in socialist Canada, our governments look after our each and every need (sarcasm).

Here’s what Toronto’s government is doing about making Toronto into Canada’s Fittest City.

get your move on

Note – if you were actually expecting anything other than announcements and promises, I am sorry to disappoint you. Our government is just as ineffective as your government.

My Conclusion

It’s all a bunch of crap.

Every overweight person alive knows that in order to lose weight, they need to stop doing what they are currently doing and start doing what their physically fit neighbors are doing.

Being overweight doesn’t make you stupid.

All of the money and effort being spent on information programs and taxes and websites is a complete waste unless….it is acted upon.

And that is the problem that no one is addressing.

How do we get people to actually get up off their butts and get their move on?

  1. We need to realize that reducing obesity is in the best interest of everyone, not just the people that need to lose weight. Lowered taxes, higher productivity, etc…
  2. We need to realize that overweight people really, really, really want to lose weight. For a bunch of reasons, they are just not very good at it.
  3. Calling them lazy isn’t going to help. It’s just going to make them sad and the next thing you know, they are drowning their sorrows in a pint of Chunky Monkey.
  4. We need to reduce the barriers to exercise and healthy food. Make healthy food cheaper via the redistribution of government food subsidies. Offer free community fitness classes…that’s right, I said free. Make lots of those classes available at peak hours. Offer free transit to and from the classes.
  5. Keep providing helpful weight loss info on those flashy gov’t websites…or just send them over to HealthHabits. your choice.
  6. We need to make healthy eating and exercise cool. Here’s where the gov’t can spend some money trying to brainwash us ala Canada’s 1970s Participaction ads 
  7. We need to pay for results via tax incentives

If anyone has any other suggestions or knows of any interesting grassroots campaigns or just thinks that I am full of it, please leave a comment.

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Just in case America isn’t fat enough…

taco bell fourth meal

As the debate over President Obama’s healthcare proposal rages on, Taco Bell continues to give Americans exactly what they crave….melty, crunchy, spicy and heart attack inducing.

I especially love the tagline at the end…

taco bell it's not just food fourth meal

Of course, I would change it just a little bit.

taco bell not real food

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Obesity Time Bomb

Obesity Time Bomb

THE OBESITY TIME BOMB

I don’t know what this says about me, but as soon as I saw that headline, this picture popped into my head.

obesity time bomb - the evolution of

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The Official “Make Ryan Reynolds your Beeyotch” Workout

Ryan Reynolds Transformation

A few months ago, I created a Squidoo Lens about Ryan Reynolds’ Deadpool Workout.

The lens was essentially an introduction to the workouts that Reynolds had to endure in order to transform his naturally thin (aka scrawny) frame into a muscular, ripped physique worthy of superhero status.

Since then, I have received a ton of emails from guys eager to build their own Deadpool bodies.

Ryan-Reynolds

The only problem was that I was underwhelmed by the original workout.

It was good, but it wasn’t great.

Sure, it would help you look like a superhero, but it wouldn’t help you perform like a superhero.

So, I re-invented the Deadpool workout and spent the summer beta testing it on some willing victims up here in Toronto.

And, if I say so myself, I have come up with a seriously kick-ass training program.

Over 3 months, my 4 scrawny test subjects:

  • Gained between 5 and 14 lbs of muscle
  • Increased their max strength between 55 & 197% (Front Squat)
  • Saw their speed, power & anaerobic endurance go through the roof (Hill Sprints)
  • And, oh yeah, they also lost a ton of baby-fat in the process.
  • The average body-fat percentage at the beginning of the test was 21%.
  • At the end of the 3 months, the average body-fat was down to 9% (a Bod-Pod was used to measure BF%)

Wolverine vs DeadpoolIn short, by the end of the summer, my little guinea pigs didn’t just look like superheroes.

They were superheroes.

So, without any further ado, I would like to present…

The Official “Make Ryan Reynolds your Beeyotch” Workout

(Because this workout is too detailed for one post, I am going to break it into chunks – today’s chunk will outline the theory behind my madness)

Like the original workout, my MRRYB workout had two distinct phases.

Phase 1 – Muscle Building

The key to the success of this phase was the focus on the nervous system and the development of fast twitch muscle fibers.

Using a combination of high speed movements and plyometric style loading, my GPs forced their fast twitch muscle fibers to engage during part 1 of their 2-part supersets.

(Here’s how I activated their fast-twitch muscle fibers)

Once I had the fast twitch fibers turned on, I moved them immediately to part-2 of the superset.

In part 2, the GPs were able to handle loads much heavier than normal because of the activation of their hard to activate fast twitch fibers.

Taking advantage of this situation, part 2 of the superset consisted of explosive concentric movements combined with slow eccentric movements. The GPs were not allowed to pause at either the top or bottom of the lift.

And yet, due to the activation of the fast twitch fibers, the GPs were able to lift more than ever before, add more muscle than ever before and yet experience only moderate muscle soreness.

Depending upon the exercise, the muscle group and the techniques used, reps for each part of the superset ranged from 3 to 8 reps.

Phase 2 – Getting Ripped

Phase 2 is all about melting the baby-fat off of the newly built muscle.

To do that, I introduced the GPs to some particularly nasty HIIT and HIRT workouts.

And while I expected fairly rapid fat loss, I did not expect what happened.

For some reason, in the first week, each of the GPs lost over  6 lbs of fat.

And this is after almost 2 months of very intense training and a strict diet. They had already lost fat during phase 1.

I can only speculate on the reason behind the very rapid fat loss, but to be honest, I don’t care. I am more than happy to leave the science to the scientists. All I know is that this workout hit one out of the park.

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In the next installment of this series, I will get into the nuts and bolts of the workout.

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Did You Play Today?

childhood obesity psa where the wild things are

The U.S. Dept of Health and Human Services and the Ad Council today launched a new series of PSAs designed to address childhood obesity. Featuring characters from the upcoming film Where the Wild Things Are, the PSAs are an extension of HHS’ Childhood Overweight and Obesity Prevention campaign with the Ad Council, which encourages children and families to lead healthy lifestyles.

These PSAs cost millions of dollars.

But do they work?

Will this PSA get your kid to put down the Wii controller and go outside and play?

did you play today

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Here Come the Soda Tax

jones-soda-orange-you-glad-for-change-obama-label

Last month, I predicted that America will soon be paying 5 bucks for a can of Coke.

And it looks like that prediction may be coming true.

In an interview with Men’s Health magazine, President Obama was asked “would he consider so-called sin taxes, on soda and other sugar-laden products, or on activities that sabotage the health of the masses?

His response:

I actually think it’s an idea that we should be exploring,” the president says. “There’s no doubt that our kids drink way too much soda. And every study that’s been done about obesity shows that there is as high a correlation between increased soda consumption and obesity as just about anything else. Obviously it’s not the only factor, but it is a major factor.”

But even the most powerful man on the planet needs to keep an eye on what’s politically feasible:

“Obviously there is resistance on Capitol Hill to those kinds of sin taxes,” he says. “Legislators from certain states that produce sugar or corn syrup are sensitive to anything that might reduce demand for those products. And look, people’s attitude is that they don’t necessarily want Big Brother telling them what to eat or drink, and I understand that.

It is true, though, that if you wanted to make a big impact on people’s health in this country, reducing things like soda consumption would be helpful.”

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OrangeGladObamaSomehow, I don’t think that this is the type of change that the people at Jones Cola had in mind when they came up with their Orange “You Glad For Change” Cola to commemorate the inauguration of President Obama.

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The Lazy Man’s Guide to Getting Ripped

A few weeks ago, I was talking to a potential client.

  1. He told me that he would love to get fit, but he just doesn’t have the time.
  2. He’s just too busy with work, kids, internet porn, etc…
  3. B.S.

He’s not busy…he’s lazy. And he’s not alone.

According to the WHO, there are 3.6 billion lazy guys sitting on couches all around the world.

And the trainer who can help those lazy buggers transform their lazy asses from….

FAT TO FIT

…is going to be rich. Filthy…Stinking…Rich

So, here we go. The lazy man’s guide to getting ripped….or as I like to call it – My ticket to becoming filthy, stinking rich.

(BTW, this story is based on a real client. We have been training for one week. He has already lost 5 lbs.)

DIET

Meal # 1 – Breakfast

  • 1 Tbsp of Fish Oil
  • 3 medium sized Apple or Pears
  • 3 fried or hard boiled Eggs
  • Water or Tea
  • 5 grams of Leucine

Meal # 2 – Morning Coffee Break

My client works in an office. Each morning, he has a mandatory group meeting. Coffee & pastries are served.

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 3 – Lunch

Big Salad – consisting of

  • Salad Greens (pre-washed, pre-chopped)
  • 1 can of tuna or salmon, or 3 more hard boiled eggs, or leftover meat from last night’s dinner
  • Olive Oil
  • Lemon Juice or Vinegar
  • Salt & Pepper
  • 5 grams of Leucine
  • Water

Before our hero goes to bed at night, he rips open the bag of greens and dumps it into the tupperware container. Same goes for the protein. In the morning he pours in the oil, lemon juice & salt and pepper. Come lunch time, he shakes the container and presto he has his Big Salad

Meal # 4 – Afternoon Snack

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 5 – Workout Nutrition

Meal # 6 – Dinner

  • Another Big Salad or steamed vegetables prepared with a microwave steaming bag
  • BBQ – steak or chicken or fish or pork or lamb or….
  • 5 grams of Leucine
  • 1 Tbsp of Fish Oil
  • Water

TRAINING

I have designed a training program specific to his needs, injuries, muscle imbalances, etc…

But the basic design of the program is:

  • 3x per week total body HIRT workouts
  • 2x per week HIIT/Cardio workouts on his stationary bike
  • 1 x per week active rest – long walks with his wife, soccer with the kids, etc…
  • Dynamic stretching at each workout designed to correct imbalances & prevent injuries

THE RESULTS

As I mentioned above, the client has lost 5 lbs in the first week. And while that certainly is good news, what really excites me is the fact that he has been perfect on his meal compliance.

He said that it was easy…EASY!!!

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Your Omega 3 Prescription

By this point, you should already know that you need more Omega 3 fatty acids into your diet.

The question is: how much?

  • A teaspoon of fish oils?
  • A tablespoon?
  • 3 pills?
  • or a great big slab of smoked salmon?

Well, according to this study, researchers believe that “a 200 mg dose of DHA per day is enough to affect biochemical markers that reliably predict cardiovascular problems, such as those related to aging, atherosclerosis, and diabetes”.

This study is the first to identify how much DHA is necessary to promote optimal heart health.

The Study

To determine the optimal dose of DHA, the researchers examined the effects of increasing doses of DHA on 12 healthy male volunteers between ages of 53 and 65. These men consumed doses of DHA at 200, 400, 800, and 1600 mg per day for two weeks for each dose amount, with DHA being the only omega-3 fatty acid in their diet. (No EPA)

Blood and urine samples were collected before and after each dose and at eight weeks after DHA supplementation stopped. The researchers then examined these samples for biochemical markers indicating the effects of each dose on the volunteers.

They found that supplementation with only 200 mg/d DHA for 2 wk induced an antioxidant effect.

They concluded that “low consumption of DHA could be an effective and nonpharmacological way to protect healthy men from platelet-related cardiovascular events”.

Conclusion

If this study is correct, you need only 200 mg of DHA per day to reap the cardiovascular benefits of the Omega 3 fatty acid DHA.

And how do you get 200 mg of DHA?

The “I don’t have time to workout” Workout

No more excuses….You do have time to exercise…

  • If you only have 5 minutes to spare, do 1 of these workouts.
  • 10 minutes = 2 workouts
  • 15 minutes = 3 workouts….

…You don’t even have to go to the gym.

The Rules

  • Each workout lasts 5 minutes (the set/rep combinations are suggestions based upon my experience with clients)
  • If you get to 5 minutes before you get to the end of the workout…STOP. 5 minutes max means 5 minutes max.
  • Each workout involves 2 or 3 different exercises
  • Perform 1 set of exercise A, then move on to exercise B
  • No rest between sets – the workouts are designed to be performed with no rest
  • If your form gets sloppy…slow down. Catch your breath. Good form is more important that getting one extra rep. Injuries suck.

5 Minute Workout # 1

1.   Air Squats – bodyweight only – 5 sets of 30 reps

2.   Hindu Pushups – 5 sets of 15 reps

Try and complete all 10 sets in 5 minutes

5 Minute Workout #2

1.   Dragon Flag 5 sets of 5-10 reps or 5 minutes (whichever comes first)


2.   Shuffle or Scissor Lunges – 5 sets of 40-60 reps (20-30 per leg) or 5 minutes (whichever comes first)

Try and complete all 10 sets in 5 minutes

5 Minute Workout #3

1.   Spiderman Lunge 5 sets of 12 reps (6 reps per side) or 5 minutes (whichever comes first)

2.  Hip Thrust/Bridge – 5 sets of 40-60 reps (20-30 per leg) or 5 minutes (whichever comes first)

Try and complete all 10 sets in 5 minutes

5 Minute Workout #4

1.   Kettlebell Swing  5 sets of 10 reps (5 reps per arm) or 5 minutes (whichever comes first)

2.  1 Arm Dumbbell Press – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

3. Siff Lunge – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

Try and complete all 15 sets in 5 minutes

5 Minute Workout #5…my personal favorite

1.   Jumping Bulgarian Squat 5 sets of 20 reps (10 reps per leg) or 5 minutes (whichever comes first)

2.  Band Woodchops – 5 sets of 20 reps (10 reps per side) or 5 minutes (whichever comes first)


3. 1 Leg Stiff Leg Deadlift – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

Try and complete all 15 sets in 5 minutes

Bonus Workout…if you have a partner

5 minutes of this…

BTW, Marv is another personal trainer from Toronto

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Spice Month Round Up

Spice Stall in France

For those of you who are regular followers of the site, now you will no doubt be experts in using spices from that infamous spice rack in your kitchen. For the entire month of August I gave you guys recipes containing the most popular spices requested. What I’ve decided to do today is give a run down of what we made as well as highlight some other recipes that I’ve used containing your requests. Now it’s time to tuck into that rack (that didn’t sound so good, did it?) and get cookin’!

We kicked off the proceedings with one of my faves….
Allspice. I did a Jerk seasoned trio of recipes with this bad boy just so everyone could try it out with no excuses! Tell me, who made the jerk sauce? I also busted out a Banana Buckwheat Muffin recipe using allspice for all my baking buddies. Now, these were the business even though I’m not renowned as a ‘Pat the Baker’.
Other GM (Gavan Murphy) allspice recipes:
Healthy fresh baked apple tart
Homemade ketchup
Lamb Burgers

Next up was a bit of a surprise but Dried Thyme got the nod here. I had had a request for a healthy chowder recipe so being all about giving, as I am (by my own admission) that’s what I did. This is my no dairy/no butter version which turned out really well. I must prefer to use fresh thyme over dried since nearly all of my recipes call for fresh. Not to worry, remember our conversion? (If not, click chowder link to refresh your memory).

Spiced Okra

The one spice I thought would come in first place (I guess isn’t as hard for people) was Turmeric. By the way, is there a reason why we pronounce it TOO-Mer-ic? I really enjoyed working with it and figured since turmeric is a Middle Eastern spice, making an Indian dish was the best way to go. I made a Spiced Bindi (Okra) (Above) dish as well as Turmeric roasted mini potatoes with Arugula (or Rocket known across the pond–that one’s for you Eske). Because I was into using this so much I popped out a third recipe, Moroccan Quinoa Salad. This is gooood and a great healthy grain to boot. Still looking for help on my sad little Tikka Salmon, though…any takers?

Continue reading the full recipe and don’t forget to SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.

Recipe for a Fat Man

Matt McClain - Rocky Mountain News
Matt McClain - Rocky Mountain News

Reading the comments from my last two posts (here and here), I was struck by the very strong, yet very different opinions about the cause(s) of obesity.

Some people believe in ye olde Calories in vs Calories Out theory, while others believe in the power of insulin while others blame their DNA.

So, I raise the question….Is there a one size fits all cause / cure for obesity?

Or are there a whole bunch of factors coming together to create America’s obesity epidemic?

To aid in the discussion, I have put together a list of the factors that I think influence human obesity.

Feel free to comment/criticize or add to the list

Determinants of Obesity

bigfatburger.

Food

  • Quantity of food – Calories
  • Quantity of food – Volume
  • Type and Quality of food – Macronutrients – Carbs, Fat, Protein
  • Type and Quality of food – MicronutrientsVitamins, Minerals, Enzymes, Phytochemicals, etc…
  • Type and Quality of food – Nutrient Density v.s Caloric Density
  • Your beliefs and emotions regarding food – food as pleasure, food as fuel
  • Dining habits – eat on the run vs sit down dinner

Your Body

Your Life

Physical Activity

As you can see, there are a lot of factors that influence obesity.

I didn’t even get into all of the bleeding edge obesity research.

The search for an obesity cure never ends. Just today, there were two new obesity discoveries (here and here). Tomorrow, there will probably be two more.

But for now, I think we have enough on our plate.

BTW, feel free to critique or add to the list.

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