Reverse Magazine

Youthful Skin Forever

2012-02-12T17:03:00.000-08:00

On Saturday, February 11, 2012 I had the opportunity to listen to a talk by Gary Goldfaden, MD, a clinical dermatologist and a lifetime member of the American Academy of Dermatology. He is the founder of Academy Dermatology in Hollywood, FL, and Cosmesis Skin Care. He is also a member of the Life Extension Scientific Advisory Board.
The Life Extension Foundation in Fort Lauderdale, Florida hosted the presentation. If you don't know know about Life Extension, you should. To quote Wikipedia it is, "a non-profit research-based foundation headquartered in Fort Lauderdale, Florida, established by co-founders Saul Kent and William Faloon in 1980. Its primary purpose is to fund research and disseminate information on life extension, preventive medicine, anti-aging and optimal health, with a focus on hormonal and nutritional supplementation, deriving much of its income from the sale of vitamins and supplements."

William Faloon is the Director of the Life Extension Foundation. He is largely responsible for it's massive growth. He's also the author of the new book, "Pharmocracy".

Dr. Goldfaden's presentation was in conjunction with the publication of his own book, "Your Guide to Healthy Skin the Natural Way". His talk was an overview of what he considered important information about our largest organ, the skin.

Rather than steal the thunder of Dr. Goldfaden's book and presentation, let me hit upon some interesting and provocative ideas that he presented.

Exfoliation is a big part of the program. You essentially stimulate new skin growth by removing the outer layers. This is done by both Amber and Ruby crystals in products developed by Dr. Goldfaden.

Tea extracts are used in the exfoliation as well.

Hyaluronic acid is what gives skin moisture and gives the skin its structure. It is widely used in dermatology today and is included in the Cosmesis products, particularly useful in the more fragile areas around the eye.

A promising chemical, called Acetyl Hexapeptide-3 is similar to Botox. It is reported to reduce a facial muscle's ability to contract and form wrinkles. It has not however, been subject to double blind testing.

Some general guidelines were given on the topic of moisturizers too. Dr. Goldfaden broke it up in this way:

Oily skin- Use water based moisturizers.
Normal Skin- Use oil based moisturizers.
Dry skin - (or like that of an alligator) Use heavier oil based moisturizers.

The Doctor offered his specialized products, called Cosmesis, as a natural skin care alternative to those who prefer not to use more invasive procedures. Dr. Goldfaden does not disapprove of cosmetic procedures and regularly performs them in his practice. His motivation seems to be one of empowering the patient with knowledge and tools to take control of the health of their skin.

You can learn more about Gary Goldfaden, MD at his website - http://www.cosmesisskincare.com
The Cosmesis products are also available at Life Extension Foundation located at 5990 N. Federal Highway, Fort Lauderdale, FL

It's Safe

2012-01-14T08:55:00.000-08:00

Rather than deal with anecdote, lies, or just plain bad information. Let's look at evidence. I don't regularly use aspartame since I'm not into sweetening things. However I never hesitate to use it if I want to. The key is, if you don't like it, if it makes you sick or gives you a headache, don't use it. I'd advise the same thing for any food or beverage as well.

Aspartame has been claimed to produce brain tumors. This claim is a misinterpretation of testing done on every product. New products undergo many tests before they are allowed onto the market. One of those tests is referred to as mortality testing. If you are an animal rights activist, stop reading. This test is performed on a few hundred animals, usually rats. The test is simple, you force the animal to ingest large amounts of the product until they die. If they don´t die, you give them larger doses. The purpose of the test is to determine at what level death will occur, and then after autopsies, the cause of death is determined. This test is done on every food, and always results in the death of the test subjects. In the case of Aspartame, the leading cause of death was starvation. Basically so much aspartame was given that the intestines could not absorb other nutrients necessary for life. The second leading cause of death were brain tumors. This test is the root of all the rumors regarding Aspartame and brain tumors. The fact is that no brain tumors in humans has every been attributed to Aspartame. The amount of aspartame ingested by the rats is nearly impossible for humans to ingest even if they were eating the raw product.

The second myth regarding Aspartame involves methanol and embalming fluid. In a laboratory, Aspartame can be converted to many of the same substances used in embalming fluid, however, the other chemicals needed to achieve this process are not found in the body. The other part of this is the rumor that Aspartame can turn into methanol. This is correct, but so can every fruit and vegetable and most other things we eat. Our bodies are very capable of dealing with the methanol that is produced when we eat food.
http://www.explain-health.com/aspartame-artificial-sweetener-side-effects.html

A more detailed STUDY can be found here-
http://informahealthcare.com/doi/abs/10.1080/10408440701516184

Are Supplements Ruining Your Workout?

2011-12-16T09:35:00.000-08:00

Could the very supplements you take to make you fitter and healthier be hurting your workout results?

Sports Med. 2011 Dec 1;41(12):1043-69. doi: 10.2165/11594400-000000000-00000.

Antioxidant Supplementation during Exercise Training: Beneficial or Detrimental?

Peternelj TT, Coombes JS.

School of Human Movement Studies, The University of Queensland, Brisbane, QLD, Australia.

High levels of reactive oxygen species (ROS) produced in skeletal muscle during exercise have been associated with muscle damage and impaired muscle function. Supporting endogenous defence systems with additional oral doses of antioxidants has received much attention as a noninvasive strategy to prevent or reduce oxidative stress, decrease muscle damage and improve exercise performance. Over 150 articles have been published on this topic, with almost all of these being small-scale, low-quality studies. The consistent finding is that antioxidant supplementation attenuates exercise-induced oxidative stress. However, any physiological implications of this have yet to be consistently demonstrated, with most studies reporting no effects on exercise-induced muscle damage and performance. Moreover, a growing body of evidence indicates detrimental effects of antioxidant supplementation on the health and performance benefits of exercise training. Indeed, although ROS are associated with harmful biological events, they are also essential to the development and optimal function of every cell. The aim of this review is to present and discuss 23 studies that have shown that antioxidant supplementation interferes with exercise training-induced adaptations. The main findings of these studies are that, in certain situations, loading the cell with high doses of antioxidants leads to a blunting of the positive effects of exercise training and interferes with important ROS-mediated physiological processes, such as vasodilation and insulin signalling. More research is needed to produce evidence-based guidelines regarding the use of antioxidant supplementation during exercise training. We recommend that an adequate intake of vitamins and minerals through a varied and balanced diet remains the best approach to maintain the optimal antioxidant status in exercising individuals.

A Broken Hip Can Be Deadly

2011-09-27T06:00:00.000-07:00

In this rather vivid news story the evidence is showing that hip fracture, while common and dangerous in seniors, has even more dire consequences in women around the age of 65.

http://www.cnn.com/2011/09/26/health/older-women-hip-fracture/

"Fractures appeared to be most dangerous in the youngest segment of study participants: For women 65 to 69, hip fracture quintupled the odds of death within one year. This was also the only age group in which the odds of death remained higher in the fracture group after the one-year mark."

The original study can be read here-
http://archinte.ama-assn.org/cgi/content/full/archinternmed.2011.447

The least invasive methods to reduce the risk of hip fracture are a diet rich in Calcium and Vitamin D combined with weight bearing exercise. Heavy resistance exercise as recommended frequently by Reverse Magazine can do wonders to promote healthy aging and improve strength and mobility.

Stuffed Turkey Burgers

2011-09-25T17:51:00.000-07:00

by Tom Furman

Recently, we posted a picture of our stuffed turkey burgers on facebook,

and someone asked for the recipe, so here it is:

Ingredients:

1lb. Ground Turkey Breast

1 tbsp. Mrs. Dash Lime Flavored Spice

1/2 tsp. Powdered Wasabi

1/2 tsp. Olive Oil

1 tsp. Red Wine

2 tsp. Goat Cheese

2 tsp. High Moisture Fresh Mozzarella

1/4 Onion

1 tbsp. Sun Dried Tomatoes

Directions:

Prepare a grilling pan, coat with olive oil and a splash of red wine. Add Mrs Dash lime flavored spice and sautee the chopped onions and sun dried tomatoes in the pan.

In a bowl, combine the turkey breast with Mrs Dash lime flavored spice and the wasabi. Mix thoroughly. Also add a dash of olive oil and red wine. Divide into two burgers and place a large chunk of goat cheese and fold over, thus 'stuffing' the burger.

Cook the burgers in the onions and sun dried tomatoes. Avoid poking or piercing the burger, so it does not dry out. After the burger is grilled thoroughly on both sides, add a large chunk of high moisture, fresh mozzarella to the top. Let it melt for one minute. Upon serving, top the burger with the pre cooked onions and sun dried tomatoes. Serve with a large tossed salad and red wine. Enjoy!

GL Clinic Open House

2011-09-24T13:39:00.000-07:00

On September 21st, 2011, Reverse Magazine had the opportunity to attend GL Clinic of Boca Raton's Open House. GL bill's itself as,

"...the premier cosmetic and aesthetic institute located in South Florida, specializing in spider and varicose vein treatment, liposculpting and weight loss, anti-aging skin care, and nonsurgical rejuvenation treatments."

Their service include-

Vein and Laser Therapy
Lipsuction & Body Sculpting
Facial Rejuvenation
Medical Weight Loss
Aesthetic Medicine
Healthy Aging

This would involve such cutting edge procedures as Vaser liposuction, injectables & fillers, hCG Diet, photofacials, teeth whitening, laser hair removal and platelet rich plasma therapy.

GL Clinic offers a wide array of products as well. Here are just some of them.

As you can see, being thorough and matching the clients needs to the individual product is quite important. In addition to nutritional intervention a huge portion of the recommended products are of a cosmetic nature and designed to augment the treatments provided by the state of the art technology at this fine facility.

The open house was well attended and the staff was available to answer any question about procedures and methodology. Check them out at 561.613.4500

As a side note, Reverse Magazine was able to meet Bart Savage of Centurion Age Management. He had quite a bit to say about aging, fitness, hormones and medicine. We hope to make him one of our upcoming features.

Consistency vs. Instant Gratification

2011-09-12T08:05:00.000-07:00

by Robin White

Living with Tom for more than two years now has taught me a lot of things about fitness. I have learned much about anatomy, fat distribution, nutrition, what exercises are more efficient, and countless other things. But probably the most important thing to learn about fitness for me is the lesson of consistency and patience. Without it, there are no results.

I find that most people, (myself included) can stay on an exercise regimen for a month or so, and then they slowly revert back to getting caught up with work, kids, vacation, illnesses and a myriad of other life challenges.

We need to be aware that humans were made to move and to be challenged physically every day. Does this mean we need to run a marathon every day, or go to the gym every day? No, this would be abusing your body. The body also needs to rest and recover for maximum growth and maintenance.

Think back to our ancestors who hunted, climbed and chased. They exerted their bodies. Then they would have a feast, hang out for a while in a safe spot until the food ran out, then get back on the hunt. Later, they worked farms, rode horseback or loaded ships. Our ancestors used their bodies like machines. That's all they had, their bodies were their most precious resource, capable of building homes, carrying children, picking fruit, everything. They succumbed to disease and infection, but there was far less obesity. Most obese individuals were either the wealthy or royalty who had servants to do their footwork. This should provide real clues for us.

Lifting weights, pulling, pushing, forcing with the body allows the body to dissipate stress, and the tugging of the ligaments on the bone actually causes bones to become stronger and denser. Exercise also causes muscles to increase slightly in size. In women, there is a limit. Every woman I know is afraid she will look like Hulk Hogan if she lifts weights. This is never going to happen without injections of testosterone, so ladies stop worrying about this, I beg you.

The adding or maintaining of muscle fiber to the body is significant for two important reasons. It helps the immune system, and it burns calories at a slightly higher rate. Does this allow you to sit down and polish off a bag of donuts? No. You can never outwork a bad diet.

Firstly, I think we need to sit with ourselves in a moment free of distraction and contemplate where we are in our lives. How do we really feel? Are we in pain? Pain is a strong indicator that something is wrong in our system.

Chronic pain depletes the system by putting stress on the body. This produces more cortisol, the stress hormone. Cortisol causes the body to crave more food. See where this is going? The more you eat, the less you want to move, and before too long, you are in a downward spiral.

If you are taking drugs to feel good, you are doing nothing more than putting a band aid on the problem. You need to slowly get yourself on a better diet, and start adding small amounts of exercise and work up very slowly. I notice that people who have pain, blown discs, any injury at all think they cannot do any exercise. Doctors do not help the situation, by making them fearful due to possible litigation or other insanities. The body was meant to move. If you stop moving and exerting, you are slowly dying. There is no better way to put it.

Now to the real point of this article. What is the one thing that is going to kill off all this well meaning, well thought out train of thought? Lack of consistency.

We cannot maintain. Why? I can think of two reasons. There may be others. First, You are not accountable. Jerry Seinfeld had a wonderful technique he used to stay on top of his writing career. He put a piece of paper on the wall. Every day he wrote, he made a small red line, he kept doing it every day, he kept the line going. Maybe you can develop your own, but make it "breathable", make it flexible. This is NOT boot camp, it's for life, so make it livable.

Second, people love to revert to extremes, as a way of sabotaging the process. They say, "oh it's just too much for me, I can't do it", and they quit. As with everything in life there are two "evil" polar opposites, and then there is the rational, accomplishable middle ground. Which of the three do you think works?

Here's something to contemplate. If you start to move your body in an enjoyable way at least 3 days per week, and you cut back on some of those bad foods, and little less food intake every week (assuming you are heavier than you want to be), at the end of one year you will be a leaner, fitter, healthier person. Your body will have de-aged, and you will have started a wonderful new habit trail for a lifetime. Really think about the impact this could have on your life. Imagine yourself really accomplishing this.

If you put too much pressure on yourself in order to get "instant gratification", you WILL fail. This is a "process" and you MUST be patient. It is a process of turning bad habits into better ones, but it IS gradual. Life has many challenges for us, we cannot always be perfect. But, if we "trend" upwards in a positive motion every day, little by little, magic WILL happen. You need not kill yourself. Think to yourself "Forward, upward, little by little". Do not sabotage. Be kind with yourself, do not judge yourself. Keep your eye on the goal. You must repeat this to yourself, sometimes it's harder than others. Develop little reminders, tricks, helpful aids to your success. Be patient, it IS a process. Don't give up on yourself.

MINIMALISM ALLOWS NO EXCUSES

2011-08-09T18:18:00.000-07:00

According to Wikipedia, Minimalism, "...describes movements in various forms of art and design, especially visual art and music, where the work is stripped down to its most fundamental features." Exercise is no different. It is the art of getting the utmost from the minimum. To strip away the inessential to find out what is left. It doesn't mean "simple", it means fundamental, basic and essential.

With the emergence of the information age we are simply inundated with data on everything. It is almost impossible to escape with smart phones becoming a life wire to the internet and its advertising. This increases our options but it also clouds the decision making process. If you didn't really know or understand about exercise before, you are really confused now.

Enter the minimalist workout. This is literally nothing new. It is what your Dad did in WW2. It's probably what you did if you are my age in high school athletics. Currently we have to have some sort of marketing slant. They call this method, old school, urban fitness, prison workout or body weight culture. I don't like to romanticize things but there is nothing wrong with a bit of sizzle to get you to remember. It is simply exercise using your body weight in a progressive format to gain results in muscle size, strength and endurance.

Several people of note have organize human movement into exercise categories. I have high respect for all of them and this is not a pissing contest. This involves wisdom, vision and minimalism.

Jon Hinds of Monkey Bar Gym divides movements into, Pushing, Pulling, Squatting and Running. He has a sub category of planking or core work.

Dan John, Legendary Strength Coach and a man who has been seen in a Kilt, says there are five movements. Hinging, Squatting, Pushing, Pulling and Carrying.

Paul Wade, author of Convict Conditioning, uses his Big Six. Pushups, Pullups, Squats, Leg Raises, Bridges and Handstand Pushups.

As you can see,.. there is little variation with exercise,.. experience,.. and wisdom.

Let's take the simple example of Convict Conditioning. How can ANYONE have any excuse about equipment, methods, driving to the gym, workout clothes or results with the simple progressions of Convict Conditioning? It takes you from a grossly weak or unconditioned condition to an elite level with over ten stops for six different exercises.

Remember the answer to most questions can be remarkably simple and this case it is. Find out how the body moves, use the tool of progressive resistance and employ a program with record keeping that measures improvement and is alignment with your goals.

While this article may seem fueled with testosterone, let it be known that the same movements are perfectly acceptable for women. There is no "women's exercise" or "men's exercise". There is just exercise. Genetics determine body proportion and neurological efficiency. Hormones will determine male or female. The science of exercise will determine how far you can go with safety and sanity.

For information on this minimalistic program, click this link.

I've Fallen and I Can't Get Up

2011-07-19T13:45:00.000-07:00


Jeff Martone has NO problem getting up off the ground.

It has been said that we do not stop playing because we get old, we get old because we stop playing.

If you compared the movements of a toddler getting from supine to standing, to those of a senior citizen, you would probably note many similarities. Fundamental movement skills would be shaky. The toddler has a life time to learn them, the senior citizen is struggling to retain them. Somewhere in between we could use some awareness and practice.

There seems to be some stigma attached to getting on the ground. Some martial arts like jiujitsu give you an immediate introduction to understanding understanding it. Even the basic yoga class gets you grounded and familiar with the floor and gravity. However a simple exercise used by strong men years ago and now refined by fitness educators can retrain your elegance and return you to a state of play with the added advantage of healthy exercise.

The Turkish Get Up is a simple yet streamlined tool that not only provides a high level of conditioning for the torso muscles, it also improves shoulders, hips, legs and arms. It's attention to detail can be overwhelming but it is best learned under some supervision of a training partner or instructor. While the exercise is old, the current updates have been provided by Gray Cook and Brett Jones. They call their methodology, Kalos Sthenos or "Beautiful Exercise".

Here is a very nice breakdown of the get up on the "Begin 2 Dig" Blog.

http://www.begin2dig.com/2008/08/refined-hardstyle-turkish-getup.html

After this refinement, like all things,..other instructors want to simplify the method or simply add their own twist. Once again here is a detailed analysis. I'd urge you to read this simply because it is well done.

http://www.begin2dig.com/2009/04/tgu-high-hip-bridge-gray-cook-addresses.html

Below are a series of shots of Robin White doing the fundamental movement. Remember, once you stand up, you have to reverse your action and get back down.

Remember, about one third of the elderly population over the age of 65 falls each year and the risk of falls increases proportionately with age. At 80 years, over half of seniors fall annually. Just the strength and skill surrounding doing a Turkish Get Up will certainly be a step in the right direction.

Below is my friend Steve Cotter demonstrating the epitome of The Turkish Getup. The TWO HANDED GET UP WITH 70 POUND KETTLEBELLS. ENJOY.

It's A Game of Feet

2011-06-29T17:25:00.000-07:00

Coco Austin trains her feet under a load.

Almost a consistent theme with many as we mature is the pain in our feet. Sometimes it is caused by injury. Sometimes it caused by excessive bodyweight. I'm going out on a limb here and suggesting that it is caused a reduction of flexibility, strength and conditioning of our lower legs and feet. Modern times do not place extraordinary demands on our feet. We should not be surprised.

The use of the shoe as a protective tool is very, very, old. Realize the use of the word "protective" and not supportive. The shoe has actually changed our feet. Below is a famous illustration of someone who walks barefoot and another who lives in shoes. It's quite a difference.

Obviously there is something going on here. Perhaps we can represent it with this analogy. Place your arm in a splint for 8 to 12 hours per day, every day. What do you think would happen? Atrophied muscles, loss of movement, loss of size and loss of function? Why should it be any different with the muscles of the lower legs and feet?

Let's compound the ideal of atrophied feet and increased load. Take feet that have been trapped in shoes during working hours and sometimes during non working ones too. As the muscles atrophy over the years and reduce their strength and flexibility,... you decide to increase the load placed upon them by gaining weight year by year. This can also load the lower leg, upper leg and torso area. Your posture will change with age and the stress on the weakened feet will increase.

In some cases, increasing the load on the feet is necessary. Fashion and social style may indicate for example that women wear high heels. It is NOT a very healthy option, but with proper conditioning it can be folded into a lifestyle where fitness and looks do not have to be mutually exclusive.

In another case a soldier may hike miles over rough terrain with unwieldy loads. The US Military has spent many years researching and altering the footwear of soldiers, who are young and strong, to manage this stress.

There is one simple alternative. Spend more time walking, hiking and running barefoot. This may not be practical in an urban area with broken glass, rocks and possible contamination risk. The "barefoot running" craze has stimulated a need for products that manufacturers are more than happy to develop. New shoes with little support have popped on to the marketplace. They are not the be-all-end-all, but they increase the choices we have to improve foot fitness. Here are two such examples.

The Inov-8 Shoe

The Vibram 5 Finger Shoe

These shoes are just two possibilities of a currently expanding market. Make sure to get a proper fit with either shoe. For more information on either of these brands, check out:

INOV-8 SHOES

VIBRAM 5 FINGER SHOES

Even with barefoot or protected walking or running, the addition of exercise for the feet can have quite a dramatic effect. Below is an illustration of just some of the structure of the lower leg and feet. There is plenty muscle tissue to work with.

Let's work our way through some lower limb drills that may relieve pain, increase flexibility and develop some strength.

1. Stretching the front of the ankle is very important. When we spend some hours in traffic,.. the front of the ankle gets fixated into position. It's a far cry from hunting in the plains for Bison and running to avoid being eaten by Sabertooth tigers. Using a foam roller or even a rolled up towel can increase the range of motion. Focus on sitting in this position for about a minute. If it is painful, start with several short holds.

2. The next drill is to squat on your toes, then flex the plantar muscle on the sole of the feet. You end up rocking forward and back. [not up and down like a squat]. Usually bodyweight is sufficient in the early stages, but you can add a barbell plate in your lap for an extra challenge. You will also need to hold on to a fixed object for balance.

3. The third drill is to increase the strength of the muscles on the front of the lower leg. The shin area. The requires a wooden block. Place just your heels on the block and lower your toes towards the ground. Let the muscle stretch then contract it slowly to a position we call dorsiflexion. Repeat until you feel fatigue.

4. The standard calf raise is the next drill. Keep the knees locked and place the ball of the foot on a wooden block as shown or even a doorway. Lower the heels and let the calf stretch for 10 to 15 seconds. Then reverse the action and stand on your tip toes. Continue this process until you are fatigued. This drill will also enhance the shape of your lower legs.

5. This drill is a stretch for the muscles surrounding the toes. This is often neglected. Simple insert your fingers between your toes. Then squeeze and let the muscles relax and stretch.

6. There are small muscles around the ankle that are addressed in other drills. The use of a Theraband however, adds unique resistance to the foot. Simple loop the band over the end of the foot, flex and relax until you are fatigued.

7. Finally, using a golf ball we can do some soft tissue work by rolling it on the sole of the foot. This drill alone is quite beneficial.

You can use all of these drills or just the ones that give you the most benefit. Tailoring an exercise program is using the Bruce Lee idea of "Absorb What is Useful, Reject What is Useless, and Add What is Specifically Your Own". Feel free to experiment.

In addition to this article on exercise and barefoot running, here is a link to a great source of foot information. America's Podiatrist.
It's time to start thinking of your feet as a part of your body that can age and this article is chock full of information to REVERSE it.

Feminine Strength

2011-06-12T19:25:00.000-07:00

Pole Vaulter Allison Stokke

There is an interesting study on perception and strength in men and women. Check it out HERE.

It's about the sexes underestimating their strength, but one glaring sentence jumped out at me.

"far more women than men felt that strength was not important nor should be exhibited."

This perception is one that needs to change. The only fitness quality that produces movement is

strength. Endurance requires movement from muscles to tax the system and flexibility allows movement, but movement is created by muscles. If you don't do something to build or at least maintain them throughout your life, they will decrease. They don't suddenly fall off of a cliff. The decline is gradual by the decade. That is why watching the scale alone tells us little about what is going on inside of us. We need other measures of fitness, other measures of feedback. That is where strength training comes in. It is the most elegant and highest yielding fitness tool. The results are almost magical in nature. While we are embracing more as a culture, there are still pockets of resistance. Mention weight training to the average woman and she will exclaim, "I don't want to look like a man." This is hardly the case. Women don't produce enough male hormone naturally to get excessively large muscles. Secondly, it is a lot of work to be the most outstanding in your field. When the same women start playing tennis are they in fear of being forced on to the Grass Courts at Wimbledon?

Strength training in general brings about many positive markers in health. These would include but are not limited to muscle strengthening, better sleep, better blood chemistry, stronger bones, resistance to injury and cosmetic improvement. Literally the most important thing you can do as you age is to focus on strength training.

UPDATE-

Speaking of upper body strength we are keeping you abreast of the improvements in Robin White's efforts to turn back the clock and REVERSE the aging process. She is weighed and measured on the 10th of every month. Many times measurements of weight, lean body mass, percentage of body fat, etc can be skewed by food intake, muscle glycogen, bowel movements and dehydration. We have only been looking for a trend. So far she is getting stronger and improving in all areas. We have been dealing with some exercise form issues with leg training, but those have been overcome. Her increases in upper body strength have been very good. She's been focusing on her neck, since an aging neck is visually unacceptable. Check this LINK.

The previous updates are HERE.

The progress continues. Our plan is to avoid excessive body fat loss. Rather we are focusing on increasing muscle size and lean body mass. Our focus this month was on the upper body and neck and we were not disappointed. Here are the STATS-

Body weight-127.2, up 1.2 pounds! (Yes Robin is gaining weight!)

Hips-36.125, Up .125

Waist-24.5, Exactly the same

Waist/Hips Ratio-.678, More extreme

Belly-27.25, Same

Thigh-20.5, Same

Chest-34.25, Up .75 inch!

%Body fat-17.07%, slightly down

LBM-105.33, Up 1.3 pounds!!

Neck-13", Up .375 inches

Calf-14, Same

So Robin significantly increased her upper body size and neck size. Her ultimate goal is adding more lean body mass, which would increase her hips, neck and chest measurement. She doesn't want to lose too much fat since the fat stores in the feminine areas of the buttocks, breasts and face would diminish and reduce her curves.

The focus next month will be an intense increase in leg work,.... and the addition of CREATINE. Until then,... train hard and focus on strength as you age.

NECK and NECK

2011-06-06T12:46:00.000-07:00

Very few people consider the importance of the neck in terms of health, fitness and appearance. Other cultures may actually focus on the neck in ways that are not particularly healthy, however they are interesting.

From the safety standpoint, having a stronger neck can protect you from trauma. We have all heard of the simplest of accidents that resulted in broken necks. However when properly trained, the neck is capable of dealing with tremendous punishment. The following video is indicative of a frightening trauma which had no effect on the subject. Mixed martial arts champion Fedor Emelianko was thrown and he landed full force, head first and under the weight of another combatant. He actually continued unaffected and won the fight minutes later. This is an incredible video clip.

This example is extreme but shows the amazing resiliency of the human body. Please do not try this at home.

In terms of youthfulness and general appearance the neck is far more apparent than almost everyone is aware. Take a look at a healthy young neck.

It is devoid of sun damage and has adequate muscle. Now following is a young woman who's lack of strength training and dietary protein has caused atrophy of the same muscles. Please compare.

This comparison is not isolated to women. Men have extreme variations in adaptation as well. First is an intense, intense, neck strengthening program to produce extreme results.

The next is the result of eating too many calories. Some body types store lots of fat in the neck and face area.
The immediate cure is to adopt a reduced calorie diet. For best results consider this resource.

The simple process of aging results in a slow loss of muscle tissue. The loss can easily be diminished, halted or reversed by appropriate strength training and adequate nutrition. This photo perhaps is a classic example that we associate with the aged population.

So we are well aware of the various appearances the neck can take on and some of the results are rather extreme. The easiest one of course is to protect the skin from the sun with some sort of sun block. While absorbing Vitamin D from the sun is the current rage, no one is suggesting that repeated tanning or repeated burns to the body and particularly the neck is healthy.
The next thing to do is to ensure at least a minimum of exercise. The neck has ample muscle and weak muscles respond well to training. Below is a graphic showing the musculature of the neck. All those tight, weak, muscles can cause head aches and shoulder aches. The best cure is prevention. The best prevention is adequate exercise.

Below is a chart with some simple exercises. Remember that any exercise should be first cleared with a physician who is familiar with fitness and training. These exercises are great introductory movements to simply restore mobility and youthful movement. -Click the photo to enlarge it-

There will come a time when simple movements will not be enough. Actually using external resistance will be required. This resistance can come in the form of barbells, dumbbells or kettlebells. Even resistance bands can be rigged to provide neck exercise. Here is a link to some instructional dvds that cover basic strength and advanced methods of training. LINK

There are more severe exercises such as the "Wrestlers Bridge" that require instruction under the guidance of an experienced coach. The combination of resistance and flexibility give this exercise plenty of bang for the buck,.. but it is not for everyone.

Now armed with powerful imagery, anatomy and instruction we only need motivation. Certainly turning back the clock of Father Time should be motivation enough. If detailed coaching is needed, please feel free to contact me.

Oatmeal, Part Deux

2011-05-31T18:46:00.000-07:00

Bottom To Top: Dealing with the Aging Ass

2011-05-19T12:59:00.000-07:00

The Butt or Gluteal region is often an indicator of aging. When a loss of muscle tissue is common with aging, it is glaringly apparent in the largest muscle group, the gluteus. There is no need to give an anatomy lesson here. The muscles you sit on get smaller when you stop lifting heavy things, stop squatting and don't practice moving quickly. The reduction in strength and size is often accompanied with a gain in fatty tissue. When you don't lift, squat or move, you burn less calories. Therefore the extra calories are stored as fat. The fat does not have a pleasing shape when it is not stretched over the surface of large, strong muscles. The above photograph is a vivid example.

The simple process of maintaining the ability to squat throughout life is a good method to ensure at least minimal gluteal development. If you cannot squat butt to ground, then you have some training to do. They are not bad for your knees. They are actually good for your knees. If you find the action of squatting flat footed nearly impossible, then you may need some instruction to regain this fundamental process. From that point, learning to squat with weight is the appropriate next step.

There are other exercises for strong, muscular glutes. Any type of squat, lunge, leg press, step up or hip extension drill will activate what is the largest and most visible muscle in the body.

Let us detail the idea of hip extension and how we can enjoy good results with a minimal of equipment. Many of you are already familiar with the GLUTE BRIDGE, which is common in many exercise classes and media.

Simply lay supine on the floor with the heels near the butt. Smoothly and slowly raise the hips by contracting the gluteus and not extending the back. You want to feel like you are pinching a quarter between your cheeks and producing two dimes and a nickel in change. Then lower slowly to the ground. Some trainees like to maintain tension by not touching the ground till the end of the set. Others prefer singular hard contractions. Repeat until you reach the recommended level of exhaustion or fatigue. Always focus on the trend towards improvement workout to workout. Doing the same thing and expecting different results is an indication of insanity.

The flaw in any body weight exclusive drill is making the exercise harder. That is why we need the stimulus of adding external weight. This has the benefit of adding strength, muscle size and bone density. Getting stronger is the most result producing component of fitness.

Below is a photograph of Robin White performing 30 repetitions with just under 100 pounds on the barbell in her studio.

She started with lighter weights, but as you see, the amount of repetitions has become ridiculously high and she will be adding more iron shortly. She has ordered an appropriate pad for the barbell since the pool noodle she was using has limited protective qualities. Robin has no doubts will be handling 180+ pounds for multiple sets in the Glute Bridge. Her results have been outstanding. She has maintained a 36 inch hip measurement despite getting leaner. This is because of the hypertrophy of the glutes. She will continue to focus on size and strength over the next year. She has added a full inch to her gluteus region.

If the Glute Bridge has piqued your interest, there are other high performance exercises such as Hip Thruster. This requires a barbell of course and a padded bench that is locked in an immobile position to prevent sliding. Very heavy weights can be used to achieve maximum effect. Watch model Kellie Davis in this video.

Kelly is using a weight that would intimidate most men but is doing so under the watchful eyes of her trainer, Brett Contreras. The results speak for themselves.

The basic idea is to focus on result producing, heavy exercises such as squatting, dead lifting and any type of loaded hip extension movement. Beginning with Glute Bridges using just bodyweight is a good starting point for any one to avoid unhealthy aging.

Three Secrets and Body Composition Update

2011-05-10T19:46:00.000-07:00

The word, "SECRETS" catches everyones eye. However there are no secrets. The above items are available at almost any large store in America. They can change your life.

They are protein, (supplement shown above), Fish Oil, and Weights for training. Simply by increasing the protein you consume, the amount of fish oil you consume and adding proper strength training you can do miracles.

For the BEST possible guide to protein I highly suggest Lyle McDonald's Protein Book. It is simply an incredible resource that has been painstakingly researched and organized. Suffice it to say that most women in particular DO NOT eat the correct amount of protein for good health and fitness.

The second item is fish oil. This article gives the basics of fish oil consumption. However on Reverse Magazine we linked to a Fish Oil Calculator that customizes what you should be consuming. It is an easy way to understand how many capsules to take.

Lastly, strength training. No other component of fitness produces work without muscular contraction. By simply training the source of movement in the human body you can increase muscle size and strength, bone density, range of motion, as well as having better sleep, mental well being and resistance to injury. A very reputable source is the STARTING STRENGTH WIKI. This is FREE and very much a balance review of strength training for men or women.

These three items are available for everyone at affordable prices and can change your life and well being. What are you waiting for?

Robin White, age 54

We have been keeping track of Robin White's physical changes since the holidays. She embarked on a fitness program and made her weight and measurements known to the public in a courageous manner.

The first update was HERE.
The second update is HERE.
Now is the THIRD update.
Bodyweight - 126lbs
Hips - 36 inches
Waist - 24.5 inches
Belly - 27.25 inches
Thighs - 20.5 inches
Chest (under armpits) - 33.5 inches
Height - 67 inches
Neck - 12.6 inches
Calf - 14.5 inches
Percentage of body fat - 17.62
Total body fat - 22.2 lbs.
Lean body mass - 103.8 lbs.

All measurements, (by tape and skin calipers) were repeated three times with the average being used. I also went over the calculations three times to make sure of accuracy.
In 30 days her change has been-
.74% drop body fat
.5 lb loss in body fat
1.3 lb gain in lean body mass.
Robin's waist to hip ratio is now .68.

I will repeat again. Dehydration, a good bowel movement, water retention, etc can skew these results. The trend is what is important. However the trend has been positive and the improvements have been consistent.

What are Robin's goals? "Improving fitness and well being. Preventing injury and reversing the aging process."

She currently wants to increase the thickness of her chest and back and the size of her hips and thighs while continuing to reduce her waist. She wants visible abdominals by summer.

What is the exact program she used? Stay tuned for future articles on Reverse Magazine.

You Can't Out Run a Donut!

2011-05-03T18:21:00.000-07:00

The plan that changed the way you think is now available as an EBOOK. For just FIVE dollars, the cost of a trip to Starbucks, you can change your life forever.

[Please note. This was formerly published as "7 Steps to Lose Those Extra Holiday Pounds"]

Anyone Looks Good At 22!

2011-05-02T09:59:00.000-07:00

Youth is amazing. Flawless skin, strong bones, ample muscle and endless energy. Truthfully, even with variables such as height, weight and less than perfect presentation, there is little that is not incredible about being young and nearly indestructible. But Father Time marches on. Days become weeks, weeks become months, months become years and years become decades. What we took for granted in our youth is stolen from us slowly as we age,... or is it?

How much can we prevent excessive components of age and what can we do? Here is a link that perhaps over simplifies things, but it is rather vivid. Take a LOOK
One does not have to be a scientist to understand some of the apparent things going on.
Here is a list of some powerful tools to resist aging.

First and foremost, strength train. As we age there is a loss of muscle size and strength. You must simply add proper strength training to the mix. This fundamentally means moving resistance that is heavy for you, two to three times per week under proper supervision.
Don't gain excessive weight. WEIGH DAILY. This keeps tabs on how food affects your body and how salt, carbohyrates, constipation and dehyration can cause your weight to shift. When you gain excess weight you are stretching your skin and enlarging and even creating fat cells. You are placing mechanical stress on your orthopedic structure. Imagine going through life wearing a 50 pound back pack that you never take off.
Eat a balanced diet. Extremism is usually that. Too much of a deviation past common sense. Your diet should include most everything whole and fresh. There is little evidence that organic does anything special. Adequate protein is always the first step.
Avoid the sun. While getting enough Vitamin D is the current headline, you must avoid excessive burning or tanning. Burns cause cancer and tanning is aging despite what anyone tells you at a cocktail party. If you are in a northern climate, consult your physician about appropriate Vitamin D supplementation.
Limit alcohol consumption. Moderate amounts of alcohol seem to add years to life. Excessive alcohol will age you. Your organs and your skin.
Don't smoke. Period. It is NOT A NASTY HABIT, IT IS AN ADDICTION. Many ex heroin addicts claim that quitting smoking is tougher. That is not letting anyone off the hook. Forget the health issues. Smoking ages the skin of the face and around the mouth causing wrinkles.
Get active. The body is meant to be used. Moving about in nature is part of our being. Get out and run, walk, bike, swim or play.
Learn new skills. Treat the brain as a muscle and exercise it daily. Reading, music, problem solving, art, language skills and writing.
Social Interaction. Humans as a group do better with a sense of community and awareness of a higher power.
Humans also do better paired in a relationship.

The onslaught of time can not be stopped, but it can be managed. Aging is normal, but we are avoiding abnormal aging at all costs.

Body Composition Update

2011-04-10T14:48:00.000-07:00

In a previous blogpost we revealed how a sensible change in lifestyle, which included lower calories, increased activity, and focused strength training resulted in Robin White's change in body composition. After all while most people say "weight loss", they mean "fat loss", but in reality, they need a body composition change. The concept of gaining muscle and losing fat at the same time is much touted but is usually expressed in those with rare genetic talent, youth, or beginner phenomena. It's very difficult to do both at the same time.

In women it is particularly important to be aware of rapid body weight loss. Past a certain age, fat stores lost in the face can contribute to an unhealthy aged look. The quality of the skin is maintained with an adequate amount of subcutaneous fat and avoiding the damage of sun exposure. A women's attractiveness at least on the biological and anthropological level is based on healthy hair, skin, teeth and an optimal waist to hips ratio. This ratio was discussed in the last article and it is consistent through various body types. It is .70 or less. Actually as revealed, the average of all Playboy Playmates is .68 and for celebrity sex symbols, even less. For example-

Jayne Mansfield .60
Carmen Electra .65
Kim Kardashian .65
This is relative to healthy biology-
"Hip size indicates pelvic size and the amount of additional fat storage that can be used as a source of energy. Waist size conveys information such as current reproductive status or health status ... in westernized societies with no risk of seasonal lack of food, the waist, conveying information about fecundity and health status, will be more important than hip size for assessing a female's attractiveness."
—Journal of Biological Psychology

Robin's progress is not linear. Measurements are done with measuring tape, skin calipers and electronic calibrated scale (not a Tanita which is inaccurate). The exact calculations are still guess work. All we are looking for is a trend. Somewhat leaner, but much stronger. Also an enanhanced sense of well being, enjoyment of meals, and deeper, sounder sleep.
Here are the previous measurements with the caveat I wrote-

1/11/11
Body weight-129.6 lbs.
Hips-37"
Waist-26.5"
Belly-32" (around the navel)
---------------------
3/17/11
Bodyweight-127.4
Hips-36"
Waist-25.25"
Belly-28.00"
---------------------
So 1/11/11 Robin's bodyfat was 25.16%
3/17 it was 20.93%, a loss of almost 5%.
So within 8 weeks, Robin lost 4lbs of bodyfat. She actually gained, in theory, 1.5 pounds of muscle.

Two things to remember. Having a good bowel movement or walking for an hour in a tropical climate and losing fluids can skew these results. The interesting part is this, when I met Robin, her training was Yoga, Pump & Tone Classes and Dancing. Her Lean Body Mass was around 95 lbs.
Currently, at age 54 her lean body mass is almost 99 lbs! That is a theoretical increase of 4 pounds!

Robin's updated stats-
4/10/2011
Bodyweight-125lbs.
Hips-36 inches
Waist-25 inches
Belly-27.75 inches
% Bodyfat-18.8 percent
Waist to Hip Ratio is .69
According to these results she lost 2.6 pounds of fat and gained 2.6 pounds of lean body mass. I had to do all the calculations three times over since I did not believe it. I thought her lean body mass would have taken a dump since she was inline skating for around four miles the day before in the hot sun. That should have reduced the stores of glycogen in her muscles and possibly her hydration level. She ate lightly afterwards and did not carb load nor calorie load. She also slept a full eight hours.
The gains in lean body mass, particularly muscle were evident in the increase of her chest measurement [under the armpits and around the upper chest], and no loss in her hip measurement.
She will continue on her current program with the constant emphasis of getting stronger, with an increase in the size and strength of her gluteal region, torso and particularly her neck. The speed at which she leans down will decrease and the focus will be on adding as much muscle & strength as possible and being aware of her past shoulder injuries from improper training methods.
Any question about Robin's program? Contact HERE.

Holiday Fat Loss Program, PROOF!

2011-03-17T18:56:00.000-07:00

During the holidays it's not unusual to break your exercise and dietary patterns and simply enjoy that special time of year. On New Years, everyone makes resolutions that they don't keep. It almost sounds like a comedy routine or song. Promises you can't keep.

The problem is a plan of action based on evidence, not on opinion. Rather than quote PubMed studies or Doctors, Gurus, Saints and Sinners, Robin White decided to put her money where her mouth is, and be a human guinea pig.

Many would assume that this would entail joining a boot camp and adopting a starvation diet. NOTHING could be further from the truth.

Here are things Robin did NOT do:
1. Go hungry.
2. Give up grains.
3. Work out for hours.
4. Walk around sore and tired.
5. Train to the point of nausea.
6. Consume special supplements.
7. Eat Organic.
8. Give up red meat.
9. Take Fat Loss Pills (amphetamines).
10. Give up alcohol.

Here are things Robin DID:
1. Exercise sensibly, regularly and progressively
2. Include variety, but never give up the basics.
3. Do activity (swimming, inline skating, walking) for calorie burning.
4. Eat a balanced, lower caloried, diet.
5. Allow an occasional 'free' meal.
6. Strength training as a first priority.
7. Ensure adequate sleep.
8. Weigh herself daily and record.
9. Enjoy sensible social activities
10. Set goals based on her needs, time and genetics.

Many people, when attempting a task, immediately look for barriers to their goal. No one lives in a vacuum. Robin has torn both rotator cuffs with a previous trainer so she was not only physically aware of her weakness, but psychologically aware. She has had sprained toes and irritated a knee from inappropriate squatting technique.

I have measured Robin's body with both a tape measure and skin calipers and plugged her into various body fat calculators. Measurement can be elusive. I've measured hundreds of people, so many variables exists, therefore, the only thing to look for is a trend.

For example, lean body mass includes bones, organs, muscles, etc. Contents of the intestines and energy stored in the muscles and liver (glycogen), will change measurements. Slick marketers will sway or manipulate results to dramatize their products or services. Truthfully, a long term improvement is the only result that counts. Numbers are less important than satisfaction, fitness and general well-being.

Robin's statistics changed over a period of eight weeks. When we measured after the holidays, she had already reduced her caloric intake, managed sodium and become more physically active. The first measurement on January 11th was actually done after 10 days on a stricter diet with more activity.
Here are the stats:
1/11/11
Body weight-129.6 lbs.
Hips-37"
Waist-26.5"
Belly-32" (around the navel)
---------------------
3/17/11
Bodyweight-127.4
Hips-36"
Waist-25.25"
Belly-28.00"
---------------------
So 1/11/11 Robin's bodyfat was 25.16%
3/17 it was 20.93%, a loss of almost 5%.
So within 8 weeks, Robin lost 4lbs of bodyfat. She actually gained, in theory, 1.5 pounds of muscle.

Two things to remember. Having a good bowel movement or walking for an hour in a tropical climate and losing fluids can skew these results. The interesting part is this, when I met Robin, her training was Yoga, Pump & Tone Classes and Dancing. Her Lean Body Mass was around 95 lbs.
Currently, at age 54 her lean body mass is almost 99 lbs! That is a theoretical increase of 4 pounds!

What does Robin's training consist of? Fundamentals. Pulls, Pushes and Squats. The basics of all human movement. Her activity is enjoyable - walking, swimming, inline skating. Her abdominal work is based on bracing the torso, as if preparing for a punch, which can be arranged. (old Russian joke).

Her goals are first and foremost, health and longevity and REVERSE-ing the aging process. At a certain point, we begin to lose lean body mass or muscle. This is age-related sarcopenia. Only strength training and adequate nutrition can reverse this. Secondly, she wants to optimize her femininity. Women who are ignorant in fitness technology proclaim, "I don't want to get too muscular!" The possibility is slim to none, without adequate chemical intervention or extreme genetics.

The optimal female form is not chosen through Madison Avenue or Vogue Magazine, but through Anthropology. The waist to hip ratio signals, on a deep hormonal level, that the female is healthy and capable of breeding. This is not about sociology, but propagation of the species. Oddly and historically, the ideal ratio of 0.70 has been represented through models and icons as the ideal.

"Scientists (and Western society) think a curvy figure trumped other body shapes. This idea was based on results from medical studies that suggested a curvy waist-to-hip ratio of 0.7 or lower (meaning the waist is significantly narrower than the hips) is associated with higher fertility and lower rates of chronic disease.

In addition, past research has revealed that men prefer a ratio of 0.7 or lower when looking for a mate. The preference makes perfect sense, according to evolutionary psychologists, because the low ratio is a reliable signal of a healthy, fertile woman. Along those lines, Playboy centerfolds tend to have a waist-to-hip ratio of 0.68, Cashdan found. Raquel Welch at her prime was 0.63. Pamela Anderson is 0.64. Sophia Loren was 0.63, and Internet Bikini Model Denise Milani is an incredible 0.55!! So if women think the bar has been set high with the "Playmate Body", then think again. Sex symbols throughout history exhibit figures that are at another level entirely. Ms. Milani is off the charts and currently the most downloaded female according to online research."

Here is a photo of Ms. Denise Milani-

Here is a an old photo of Raquel Welch in her forties-

Currently through a balanced diet and sensible exercise, Robin White has a ratio of 0.69 which is optimal.

Her goals are to add lean body mass to counteract the ravages of time, and to be able to participate in any activity that she chooses for enjoyment. She realizes that a reduction in body weight can negatively effect her buccal stores in her face. There is currently inadequate research in this area.

Facial and maxiofacial surgeons will tell you that the most aging component in terms of appearance is the mouth, then the neck, then the eyes. Therefore, an increase in neck training with no extreme dieting measures should be employed.

Any increase in activity could cause fat loss, so careful additions in much heavier squatting for the buttocks and thighs, along with more intense bracing for the abdominal region is part of the long term plan. This would ensure a 0.70 or better in the waist/hip ratio. Also strengthening of the latissimus muscle and shoulder complex is needed to avoid future injury.

With simple training and adequate adherence, really great results are possible as seen here.

For information about the EXACT diet Robin followed go here.

Woman Are Wrong About Fat Loss and Fitness

2011-02-28T09:36:00.000-08:00

The Dirty Dozen
Mistakes Women Make

The female population has tremendous leverage in the marketplace. Anyone in advertising knows this. They spend most the money and make many of the day to day decisions. This is especially consistent in the area of fat loss and fitness. Advertisers realize that body image and obesity are very emotional issues and use sensationalism and emotionally based advertisements to trigger a response in consumers, particularly the female population.
Here are some issues that need to be put to rest.
1. Women are morbidly under muscled and they focus on weight. They need to focus on a healthy degree of leanness, and then getting as strong as possible. As we age, this is particularly important, since we lose lean body mass every decade. Simply maintaining or even increasing muscular body weight may be the most important tool to stay strong and healthy.
2. Women do too many aerobic workouts. They think jumping on the treadmill will solve all their problems. This is not an either/or situation. Walking, running, biking, skating, etc. are enjoyable activities. They are more efficient for burning calories than sitting on a 3000 dollar arm curl machine doing carefully controlled repetitions. However, there is ample bang-per-buck rewards from lifting weights and building strength in an appropriate manner. The concept of "weights for men, aerobics for women" is entirely without base.
3. Women don't do "big" exercises. They avoid squats, dead lifts, presses, rows, and other big pushes, pulls, and leg drive exercises. They instead focus on "toning", whatever that is, and isolating small chunks of flesh with the hopes of altering it's shape by some mystical means. Squatting will change your lower body and get you out of "Mom" jeans and into Brazilian ones faster than all those silly fitness magazine exercises combined.
4. Women don't train to get strong. If you saw them in a gym with big hair in 1985 chances are they are lifting the same weight today in 2011. This shows a fundamental lack of understanding about PROGRESSIVE resistance exercise.
5. Woman can't do the most fundamental body weight exercises. With the current infection of exercise A.D.D., people jump from one craze to another faster than Charlie Sheen looking for the restroom at the House of Blues. Mastery of the basics works in economics, ballet, fly fishing, and yes, exercise. Woman need to be able to do men's push ups, and pull ups. Don't pick up those dainty pink dumbbells until you can do a pull up. Remember there are only two reasons you can't do fundamental push ups/ pull ups. You are either too fat or too weak.
6. Women view passive flexibility as fitness. Quite often women view their yoga instructor or their dance instructor as being fit because of the extended range of motion surrounding their joints. This ease of motion translates in the uninformed as "being fit". Great ranges of motion require great strength to maintain integrity and create movement. It's a smoke and mirrors act. Flexibility is but one component of fitness and not the only one. A simple backstage tour of any ballet company will present itself with ballerinas relaxing with cigarettes in the most flexible of positions.
7. Women don't train their neck. That long thing that holds up your head. When it becomes weak and inflexible it can create headaches and makes you highly susceptible to injury. On top of that, the forward projection of the head due to driving posture and computer work is not the most attractive thing in the world. Generally speaking, an aging neck is second only to the mouth in terms of visual impact in our image conscious world.
8. Woman don't train their grip. One of the most fundamental and powerful tools is our hands that grasp and an opposable thumb. Use them wisely. Actually focus on picking up heavy stuff and challenging your grip.
Let's continue are list with some simple diet issues.
9. Woman don't eat enough good fat or adequate protein. The most satiating component of a diet is protein. The word actually means, "of first importance". One gram of protein per pound of body weight is recommended. This is essential to maintain muscle and bone mass and for other functions in the body. It will make any fat loss program more effective as well. The same thing goes for dietary fat. It's very concentrated so be careful with portion control, but adequate fish fat or Omega 3 fatty acid is one of the most important components in our bag of tricks. Other great sources for healthy fat is monounsaturated sources like olive oil, macadamia nuts and oil, avocados, and other nuts/seeds.
10. Women consume too many grains. I'm not in the "no grains" camp, but women frequently view light eating as couscous, pasta, rice, crackers, bread, and bagels. They need to be focusing on lean proteins, low fat dairy, vegetables, fruits and just enough grains as to not gain body fat. There are of course, people who should avoid grains all together, but that should be determined by a Gastroenterologist, and not Amazon's Pick of the Week Diet Book.
11. Women tend to avoid red meat. No one is suggesting that you should be eating 3 pounds of Ox tongue at a sitting. Lean, preferably grass fed, red meat is a great source of protein and iron. If you combine it with Vitamin C rich foods, you really get lots of bang for your buck.
12. Women consume too many supplements. They need a multi vitamin/mineral, fish oil, Vitamin D, and probably Calcium and Magnesium Citrate. Of course you won't build up your bones unless you pick up heavy stuff. Forget fat loss pills, cleansing pills, detox pills. They are junk at best and harmful at worse.

There you have it. The Dirty Dozen. Read them. Re-read them. Then apply them.

How To Train At Age 75

2011-01-19T12:06:00.000-08:00

For those of you who grew up in the early sixties, the TV was filled with sword and sandals epics, westerns, and spy movies. Many of what we would call "B" or "C" movies made it to the fuzzy black and white television 25 miles north of Pittsburgh, PA.
Actor, Brad Harris, stood out as someone in amazing shape, who could pull off his own stunt work. Here is a bit from his Wikipedia entry.-

Born in St. Anthony, Idaho, he received an athletic scholarship to UCLA where he studied economics. When he injured his knee he was advised to take up weight lifting to strengthen the injury that developed his interest in bodybuilding.
Harris entered films as a stand-in, stuntman, and later an actor. His first roles were in André de Toth's Monkey On My Back and Li'l Abner. With his athletic physique, Harris travelled to Rome to perform stunts in Stanley Kubrick's Spartacus. He stayed in Europe for the boom in European sword and sandal, Eurospy, and spaghetti western genres. Harris discovered, when working in Germany, that stunt coordinators were nonexistent in that country and he often did extra duties as a stuntman, stunt coordinator, second unit director and actor.

Currently, Brad is 77 years old and designs and sells exercise equipment. Here is an interview from Ironman Magazine in 2008 where he details his training methods.
http://www.ironmanmagazine.com/site/brad-harris-very-alive-at-75/

You can read more about Brad's equipement, HERE.

Food Supplements That Work

2011-01-11T11:08:00.000-08:00

The addition of food supplements to the list of products sold by fitness companies in the 1950's was an economic one. After someone bought a barbell they had little reason to be a return customer. Barbells last pretty much forever. This lack of cash flow was remedied by selling protein supplements. Supportive literature recommended that trainees could not possibly get adequate protein from diet. Strength athletes from that era were used as proof through product endorsements. This gave birth to the multi billion dollar supplement industry. Most modern fitness magazines are literally catalogues with advertisements for food supplements that will fix almost anything. Rather than re-invent the wheel, I will focus you on several sources of common sense talk on food supplements.

First, two articles by Lyle McDonald. Very nice overviews of the subject.
Part One
Part Two

Next is a virtual guidebook of useful supplements and sources by Martin Berkhan.
Supplements and Sources

The last article is a refreshing piece by Alan Aragon. He compares the popular fruit juice that is sold through "multi network marketing", and cheap wine. This shows you how ridiculous most claims are.
MonaVie versus Two-Buck Chuck.

What's For Dinner?

2010-12-28T16:04:00.000-08:00

by Robin White

We really like to try and eat our meals with very little starch, if possible. And if you have ever tried to do this, you start to appreciate why it's so difficult. Everything in restaurants is served with bread wrapped around it, potatoes on the side, garlic rolls, rice, etc.

I think the reason for this is two-fold: It's cheap, so you get filled up without them having to serve you extra steak or protein, which is much more expensive. The other reason, is that we have come to expect it. Most people would scream bloody murder if they went to Outback or Olive Garden and they didn't give them a big loaf of bread to start out the meal. It's like crack for most people, let's face it.

But let's look at this from a health standpoint. White bread is pretty devoid of nutrients, and the calories are tremendous for the little amount you get. Bad on both counts. When you are trying to reduce calories, this is no way to start out the meal.

Additionally, because white bread is like pure sugar in the bloodstream, with nothing to slow it down (like fiber), it will basically make your insulin soar and then crash. When it comes crashing down, guess who's hungry again? It's kind of like being on the "Starch Seesaw"

We say "fill up on protein first" then vegetables, and then add a little low fat cheese and a small glass of wine, just so you don't feel TOO deprived. So this is our strategy at home. Even though we are not overweight, for regular at home meals, we try to keep it basic, and then if we go out once in a while, we can cheat, because then it's more fun.

So, the dinner tonight in the picture consisted 2 salmon patties grilled with seasoning, chopped zucchinis and squash, grilled, with a little low fat skim shredded mozzerella.

Don't forget to take your Fish oil capsules after dinner. Got to keep your omegas high.

Some Low Carb Pizza

2010-12-17T16:22:00.000-08:00

OK, How to have your cake and eat it too, so to speak. Here is a high protein, low carb pizza, to be enjoyed with red wine and laughter.
1. Ultra Thin Pizza Crust,.. many varieties available in your local market. This minimizes carbs.
2. Spend some money on a good sauce,.. I like Basil in my sauce,.. you may like garlic or vodka.
3. I use 5 shredded cheese on top the sauce along with Italian herbs.
4. About a pound of protein. In this case, chicken breast cooked in wine and olive oil.
5. A layer of spinach. You may choose peppers or broccoli to get some veggies in there.
6. I top it with grated, fresh mozzarella cheese.
7. It cooks quickly at a high heat. Let cool for 3 minutes, then slice and eat. Drink lots of red wine for the resveratrol and stress reducing components.
Question? Please ask.

How To Lose 100 Pounds

2010-12-13T16:33:00.000-08:00

Diet or Exercise? Get Real!

Gerry Schiela

    Before you continue reading, you should answer a question. Answer this question honestly. Answer this question based upon what you believe, and not what you think anyone else would tell you is the right answer. Answer this question for yourself. Write down your answer, type it, text it, or say it into a recorder, but don’t just say it; it is important to record it.
    What is the most important factor in losing weight?
    Look at your answer. If your answer was “realism” then you can stop reading and go work out; your work here is finished. However, chances are good you said something else. Chances are that your answer was either diet or exercise. Aren’t these important? Of course they are! When all is said and done, the amount of weight you lose will come down to how much fuel you take in versus how much you burn. It isn’t that these things are not important; they are important for establishing the conditions that will enable you to lose weight, but you need to realize two things: 1) they are both subject to a wide variety of choices; 2) the conditions they establish are variable. If you are not realistic about the conditions you establish, or the choices you make, then you are probably wasting your time in the long run. Lets look at a few of the factors that “realism” will affect.

Commitment and Sustainability

    The first thing to be realistic about is your goal. Do you have a goal? If you do, then record it. Was it easy to record? Did you stumble and have trouble writing it? If all you have is a vague notion that you “want to lose weight” or you “want to get in shape,” then you run the risk of milling about through the world of “fitness” and accomplishing little. This will most likely take you as far as going to the movies without being able to decide on a specific flick you want to see—instead you mill about and watch the trailers before each movie and go home. What did you accomplish? You must be realistic about your specific plan. What do you hope to accomplish realistically?
    Are you merely overweight? Are you morbidly obese? These considerations will also help you establish a realistic time frame in which to reach your goal. If you need to lose 100+ pounds, and you want to do it in two months without liposuction, then it is time to become realistic. You will not, however, be able to judge whether you are being realistic or not unless you determine a specific set of targets and a goal. Another side benefit is that once you have a well-established goal, then you can share it with others. You can get input and feedback. You can use this to reshape your goal and your training and diet.
    Please realize that just because you do have a realistic and established goal, it does not mean it can’t change! Of course you can respond to your situation as it changes. My original goal last spring was to start near the end of June and lose 100 lbs. before my next birthday in August. Due to constraints at my Dr.’s office, I had to wait to start almost two weeks. In five months I have lost 100 lbs. and have adjusted my goal to 150 by August. At this rate, I should make it by February or March. Did I stick slavishly to my goal? Did I simply try to stay at that weight because it was my goal? Get real. Things change in life all the time, adjusting to circumstances is part of living realistically.
    One of the most useful things that anyone ever did for me was to give me a book. In 2003, I wanted to lose weight. I asked a friend (D. Anderson, personal communication), who is a professor of psychology specializing in weight loss, and he gave me a copy of the L.E.A.R.N. Program. Right at the beginning there was a checklist to test yourself to see whether you were both committed and ready to lose weight and reach your goal. The first time I took the test I passed with flying colors. Unfortunately, I realized that I was simply giving the answers I knew the quiz creators wanted me to provide. I retook the questionnaire and failed miserably—it was not my time to lose weight. Honestly, that angered me. Some quiz in a book was telling me not to try at this time? So I tried, and failed miserably. I was not ready, and I was not realistic. You need to be sure that you are.
    Once you have established a realistic goal, one that you have confirmed with your Dr., or other healthcare professional, you have another question that you need to answer realistically—is my plan sustainable for me? It doesn’t matter if you have a friend who lost 60 lbs. doing a certain exercise program and diet—if YOU cannot commit to that same routine then it is NOT a realistic plan for you. The oracle at Delphi had the following advice for visitors: Know Thyself! You need to establish a realistic plan for yourself. This can be in conjunction with a Dr., a nutritionist, a personal trainer—but in the end you are the one responsible for ensuring that your plan is not only viable, but is also realistic for yourself. Which Dr.? Which nutritionist? Which personal trainer? They are all simply variable conditions that you can establish—there are many different approaches that are all equally “valid,” but not all will be right for you.

Diet? Exercise?

    Diet is important for many reasons. Nutrient dense foods can simply be “healthy choices.” No one will claim that diet isn’t one of the most important factors in your weight loss arsenal: it is. There are, however, many healthy and realistic options when it comes to diet. Let’s look at two extremes: 1) you are slightly overweight and simply want to “lose the fat”; 2) someone who is “in shape,” but wants to become like Arnold in Conan the Barbarian. The diet will be very different for each to reach his or her specific goal. There are plenty of choices in between and many differing sets of conditions. In the first case, the only diet you really need is the Analyze This diet: “What kind of sandwich ain’t too fattening?” “A half a sandwich”; eat a little less, move a little more (walk three times a week) is a viable option in a realistic time frame (WeightWatchers would be a good choice for many people here). In case number two, in addition to high-volume exercise, you have to do a lot of high-calorie, protein-rich eating. Both of these are workable and valid options; however, mix and match the conditions between the two, and neither hypothetical person will reach his or her goal. The high calorie requirements for the second choice will not match with “moving a little more,” nor will simply controlling portion size and calorie input work in the second case. Is one “better” than the other? No. Don’t let anyone tell you differently.
    The human body is highly adaptable to circumstances—including diet. The recent “Twinkie Diet” or “Convenience Store Diet” shows that in terms of simply losing weight the raw “calorie count” is important—it counts a lot. But is simply losing weight all that you want? I would call that an underdeveloped goal. How much weight? Do you want to be able to maintain the weight you reach over time? How much energy do you want once you reach your goal? What is your ideal body type? All of these things should be considered. A Twinkie diet may help you drop the initial weight, but be realistic: will you have learned enough to maintain and sustain the condition you reach? This is the eternal problem with fad diets; it isn’t that they do not work—most diets can work, at least in the short term, if you follow them strictly—but have you established conditions that you can maintain and sustain over time?

What conditions?

There are many conditions that you should consider in the twin worlds of diet and exercise. The conditions that you establish will define both your health and progress. If losing fat is the only condition you wish to establish, then a no fat, “starvation” diet may seem like the best choice. However, if you entirely eliminate things that you should have in moderation, such as some fat and salt in your diet, you will not only be establishing a condition for losing fat, but you will have established a condition for growing gallstones, or potentially damaging your body’s organs. Being overweight has associated health risks, but is risking your health a condition you want to establish? Even the Twinkie diet professor took vitamin and protein supplements.
    There are many choices out there, and too many diets to begin to discuss. If you have a lot of weight to lose, then one of the biggest choices nowadays is whether you want to stay primarily in glycolysis (as in a so-called “sensible” eating plan with portion control, such as following the advice of the food pyramid in which a substantial amount of carbohydrates are consumed) or foster a state of ketosis (such as the Atkins diet, in which carbohydrates are extremely limited.) These are the big choices. Either one can establish the conditions for losing weight, especially when combined with an exercise program. Which is right for you? The one that you can stick with, in conjunction with an exercise program that will put you in a position to maintain health and fitness after you are finished.
    This does not mean what some make a habit of claiming—that the diet you choose must be a permanent “lifestyle” change; it only means that whatever path you choose should educate you and foster your ability to establish a healthy lifestyle in the end. I have lost over 100 lbs. so far, but I can tell you right now, I might have lost interest in the process if I were not seeing good results. That is simply how I am. I was not in position to simply change my lifestyle; I wanted to lose weight faster than simple portion control would allow. I researched and found what is right for me—part of being right for me is the process of re-education and learning to develop better habits. In other words, I have established conditions that will take me not only to my weight loss goal, but will have taught me how to maintain it once I reach my goal. My “lifestyle” change will be enacted once I reach my goal.
    There are many positions in between the extremes above, those were chosen because they are extremes, and there are plenty of variations within each extreme. The only thing they have in common is that they can all work as advertised if you stick with them. That is why realism is the most important factor. Be realistic about what can work for you. To paraphrase Adam T. Glass’s advice on training, there is no best; there is only what is best for YOU now.
    This applies to exercise as well. What exercise will work? The exercise you will stick with. You may know someone for whom Crossfit worked wonders—there are many people like that—however, do you have the commitment and drive it requires? Kettlebell workouts produce incredible results, but if your kettlebell is just another curious dust collector, it will do you no good. Simple walking several times a week is probably all people who need to drop a little weight really need—and even for those who need to drop more it can work wonders over an extended period of time.
    You must establish realistic expectations for your goals within a realistic time frame. Increasing your walking can work wonders, but will it work it in the time frame you have established for you goal? On the other hand, if you are extremely out of shape, then you should not simply jump past basic exercises to more strenuous ones. Know thyself. Re-educating yourself, in both diet and exercise, is as important as re-shaping yourself if you have become extremely overweight or obese over time. Be realistic about not only choosing what exercise program appeals to you, but about which exercise program is a realistic choice for you now. As Tom Furman told me near the beginning, “Take it slow, don’t risk exploding your valentine” (personal communication).

Record Keeping

    If you are like me, then you hate keeping records, and it does not come easy. Unfortunately, it can be very important. Why? It keeps you honest as well as realistic. If we can track our successful weeks then it will guide how we reproduce them, or enhance them. Perhaps more importantly, if we track our less successful weeks then we can learn what to avoid. If we are not keeping records it is too easy to kid ourselves. It wasn’t the extra cheese, or the brownies, or whatever that slowed us down, it was [insert your excuse of the week]. If you keep track of what you eat, as well as your exercise, then you have a means to analyze it, and correlate your progress to the conditions you established.
    Not all record keeping is created equal. Raw numbers do not mean much on their own. You may record that you are performing 3x15 squat sets at a certain weight, but if you are not losing weight, or gaining strength, then all you are doing is spending time recording something that is insignificant on its own. If you can measure the impact of your action against your goal—weight loss/weight gain, etc.—then you are in position to keep realistic records from which you can learn.
    Record keeping can go beyond simply filling out charts. For example, given my hatred of the act, I have chosen a program in which my progress is charted for me. My overall weight, my fat loss, muscle loss, visceral fat etc. is all tracked. On my own I use Facebook posts to discuss what I am doing and correlate it to my progress. This works for me, and it keeps me honest and realistic. I know exactly how difficult it was to recover from my Thanksgiving “cheat” and why. I can use that information to either inspire me not to cheat, or to learn what is necessary to recover from a setback.

The Bottom Line

    There is only one reality that can be considered a universal law in weight loss; everything else is up for grabs. Everything else is a matter of choices and establishing the conditions that will help you reach your goals. These variables are important because they will help you do it faster, more efficiently, and tailor your program to yourself, but they remain variables. The only immutable rule? Burn more usable fuel than you consume and you will lose weight. Accept responsibility for this. Be realistic about this. Be realistic about the conditions you establish around this.

Reference List
Brownell, Kelly D. (2000). The LEARN® Program for Weight Management 2000. Dallas, TX: American Health Publishing Company.
Glass, Adam T. & Nelson, Brad. (2010). Grip n Rip 2.1. (DVD).
Park, Madison. (2010). Twinkie diet helps nutrition professor lose 27 pounds. CNNHealth. Retrieved from: http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

Lose Those Holiday Pounds!

2010-12-09T14:51:00.000-08:00

Now, before you are committed to the impossible burden of a New Years Resolution to lose weight, start now with the simple, streamlined, and effective method to lose Holiday Pounds.

-- Doing hours of exercise? Think again!
-- Getting up extra early? Not on this program!
-- Boring meals? The luxury of steak, wine, and even guacamole!
-- Repetitive exercise? How does variety sound?
-- Give up carbs? You must be kidding?
-- Six meals a day? You'll run out of dental floss!

Rather than end the holidays packing yourself into your loose clothing, start the New Year with a lean, hard, body and energy in abundance!

Do yourself a favor and buy yourself the Christmas gift that will separate this year from all the others!

All this for only 5 Dollars!

Buy now!

IS This the Cure for Skin Cancer? MELANOTAN!

2010-12-07T21:00:00.000-08:00

Haven't heard of Melanotan? Well here's the WikiPedia version: http://en.wikipedia.org/wiki/Melanotan_II
Please read this data carefully. It is hopeful but not definitive by any means.
This drug works by stimulating your own Melanin production. The body's protection against UV rays is the darkening of the skin via pigment. The advanced version is a actually sexual stimulant. Currently, only the injectable form is valid. It is "not generally recognized as safe", so it will be a while before you can buy this at a drug store.
The next version of the drug will be a sexual stimulant for both men and women.
The future in anti aging and skin cancer prevention has a drug that get you tan, prevents cancer and enhances your sex life.

Let Gravity Do The Job

2010-11-19T12:02:00.000-08:00

Standing, sitting, kneeling, or leaning, we still feel the effects of gravity on our body. Stiffness and immobility can result. Here is a method of using a chinning bar to create a stretch using gravity as a tool to stretch muscle and relieve tension. Try these exercises!

10 Exercise that will de-age your body by 10 years

2010-11-04T17:31:00.000-07:00

- How to literally turn back the clock, and regain your youth.

- Turn the aches and pains back into skill and grace.

- Say good bye to the stiff back that greets you every morning.

- Regain the posture from your high school days

- Add strength to those weak legs and hips.

For the cost of one of those sugary latte's you can de-age the body, and have the posture and movement of more than a decade ago. How young do you want to feel? Two? Three? Five? or TEN years younger?

In the time it takes you to read this, you can transform your stiff muscles and aching joints into youthful movement, and pain free living.

This Ebook with 10 targeted exercises for the whole body will reverse the common process of unhealthy aging.

Is this ebook for you?

- Does you neck feel stiff when you wake up?

- You slump over the computer all day?

- Hours are spent behind the wheel in your car?

- Your shoulders ache for no good reason?

- The back of your legs are tighter than a drum?

- People tell you that seem to be shorter?

- The creaking sound you hear when you sit down is your hips?

- Your aching back keeps you from activities you enjoy?

WHAT ARE YOU WAITING FOR?

BUY NOW AND TURN BACK THE CLOCK!

ONLY 5.00 DOLLARS FOR THE EBOOK!

Reverse Aging Advice From Herschel Walker

2010-10-11T12:00:00.000-07:00

Javier Mendez, a mixed martial arts trainer for 32 years, scoffed when he heard that retired NFL star Herschel Walker, who's nearing 50, wanted to compete in ultimate fighting.
"Yeah, I didn't think he could do it," Mendez said. "I thought it was a joke."
Walker had been out of football for 12 years. Aging football players tend to get flabby, play golf or relive the spotlight under "Dancing With the Stars."
But the 1982 Heisman Trophy winner always had an unorthodox streak.
After stints of ballet dancing, Olympic bobsledding, running track and field, gaining a black belt in taekwondo and retiring from a celebrated football career, Renaissance jock Walker has dived into the most physically demanding and controversial sport of his career. At 48, Walker is training for his second Strikeforce mixed martial arts fight, scheduled for December 4.
"I was in great shape when I was younger," he said. "This is the toughest thing I've ever done. I think that's the reason I'm in better shape than I've ever been in."
He was chosen to pose naked for ESPN Magazine, out last week, to show his muscular physique.
"I'm going to do something different, to be a little different than the average person," he said. "You can't be in the same cookie cutter."
Walker has never followed the fitness norms.
He eats once a day, skipping breakfast and lunch. After a long, intense day of training, he eats salad and bread for dinner. He doesn't care for meat or fuss about getting enough protein. Walker's a vegetarian.
"It's a mindset -- something I've been doing for a long time," he said. "I don't worry about protein. I don't worry about all that. I'm from old school. I grew up in south Georgia. They didn't worry about cholesterol or protein. They went out and worked and lived a long time, so I don't put a lot of worries in my mind. I just get it done."
Sometimes, Walker doesn't have an appetite and will go through seven hours of wrestling, kickboxing, sparring and practicing jujitsu without having eaten for three or four days.
"It's just unbelievable," said Mendez, who trains Walker at the American Kickboxing Academy in San Jose, California. "He shouldn't be able to do what he's doing. I don't think it's possible to eat as little as possible and work out the way he does. There's no way. He's an unbelievable athlete."
Mendez doesn't try to change it either.
"You can't fix it, because it's not broken," he said. "You can try to understand it -- good luck with that."
And no, Mendez thinks it probably won't work for most people.
At 5:30 a.m., Walker wakes up to do 750 to 1,500 push-ups and about 2,000 sit-ups.
"I try to show the world at my age, I could do it," Walker said. "I'm not trying to be arrogant. My parents say you can't make excuses in life, you've got to get it done."
And he did. In his first Strikeforce fight in January, Walker defeated Greg Nagy, a fighter almost half his age.
Walker's genesis into a Renaissance jock sprang from chubby beginnings.
He was a pudgy boy with a stutter who was picked on and shoved as a child.
At 15, he said he "started working out after watching 'Love Connection' and started doing push-ups and sit-ups," he said. "I started doing it on my own -- that gave me confidence."
As he developed into an athlete, his interests varied from two-man bobsledding to ballet.
"When I started out as little kid, I didn't say I just want to run football. I wanted to be a great athlete," he said.

Walker defeated Greg Nagy in his Strikeforce debut in January and plans to fight again in December.

"It's mind over matter. You got to work at it. You can't assume you're a great football player so you'll win in bobsledding. It doesn't mean you don't have to work."
Walker's recent return to competition sends a different message to middle-aged men who believe that getting out of shape is the inevitable part of aging, his trainer said.
"It doesn't matter your age," Mendez said. "You can do it at any age. Look at your desire. Don't let age be a barrier to prevent you from doing something you want to do."
Shortly after his retirement from football in 1997, Walker began having symptoms of mental illness and struggled with dissociative identity disorder, or DID, formerly known as multiple personality disorder.
Walker said he receives therapy to control the disorder.
"I have problems and as long as you admit you have a problem, that's how you become better," he said.
He even considered an NFL comeback before deciding on mixed martial arts.
The high-contact, bloody sport has often been criticized for brutality as fighters can knee, elbow and kick each other in the face. Walker shrugs off the criticism about the sport.
"The idea of football is just as physical as MMA," he said. "I don't worry about it."
What if he gets knocked down by a younger, stronger, more nimble opponent in the ring?

"I do this 'Walker shake,' " he said. "You got to get knocked down many times, shake it off. Life is about ups and downs, and you got to keep standing up."

http://www.cnn.com/2010/HEALTH/10/11/herschel.fitness.martial.arts/index.html

Fish Oil Again For The Win!

2010-10-09T07:49:00.000-07:00

Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults

Eric E Noreen email, Michael J Sass email, Megan L Crowe email, Vanessa A Pabon email, Josef Brandauer email and Lindsay K Averill email

Journal of the International Society of Sports Nutrition 2010, 7:31doi:10.1186/1550-2783-7-31
Published: 8 October 2010
Abstract (provisional)

Background

To determine the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.

Method

S: A total of 44 men and women (34+13y, mean+SD) participated in the study. All testing was performed first thing in the morning following an overnight fast. Baseline measurements of RMR were measured using indirect calorimetry using a facemask, and body composition was measured using air displacement plethysmography. Saliva was collected via passive drool and analyzed for cortisol concentration using ELISA. Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4g/d of Safflower Oil (SO); or 4g/d of FO supplying 1,600mg/d eicosapentaenoic acid (EPA) and 800mg/d docosahexaenoic acid (DHA). All tests were repeated following 6wk of treatment. Pre to post differences were analyzed using a treatment X time repeated measures ANOVA, and correlations were analyzed using Pearson's r.

Results: Compared to the SO group, there was a significant increase in fat free mass following treatment with FO (FO= +0.5 +/- 0.5kg, SO= -0.1 +/- 1.2kg, p=0.03), a significant reduction in fat mass (FO= -0.5 +/- 1.3kg, SO= +0.2 +/- 1.2kg, p=0.04). and a tendency for a decrease in body fat percentage (FO= -0.4 +/- 1.3% body fat, SO= +0. 3 +/- 1.5% body fat, p=0.08). No significant differences were observed for body mass (FO= 0.0 +/- 0.9kg, SO= +0.2 +/- 0.8kg), RMR (FO= +17 +/- 260kcal, SO= -62 +/- 184kcal) or respiratory exchange ratio (FO= -0.02 +/- 0.09, SO= +0.02 +/- 0.05). There was a tendency for salivary cortisol to decrease in the FO group (FO= -0.064 +/- 0.142ug/dL, SO= +0.016 +/- 0.272ug/dL, p=0.11). There was a significant correlation in the FO group between change in cortisol and change in fat free mass (r = -0.504, p=0.02) and fat mass (r = 0.661, p=0.001)

CONCLUSION: 6wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment.

The Spartan Warrior Workout by Dave Randolph

2010-09-14T12:34:00.000-07:00

Spartan Warrior Workout by Dave Randolph is an intensively complete book. It takes the basic premise of the "300" workout, and expands it into a complete, balanced fitness system.

For those of you who have been in a cave for the last several years, the movie, "The 300" is about the Spartans. The actors in order to portray these supreme warriors were required to train with Mark Twight of Gym Jones. This workout, also called the 300, tested the actors and stuntmen to their limits. In this valuable training manual author, Dave Randolph, successfully organizes massive amounts of material on technique, equipment, nutrition, warm ups, flexibility, mobility, and template design, into a readable, usable, format.

Dave uses the foundational exercises and develops each component into a variety of movements to accommodate individuals of varying fitness and functional levels. There is enough material here for the raw beginner or a member of an elite special response team. The organization is superb and the photographs are clear. Dave practices what he preaches and appears as one of the models in his own book. Dave can be contact at the Spartan Warrior Workout Club

The Paleo Solution, The Original Human Diet by Robb Wolf

2010-09-14T12:26:00.000-07:00

Robb Wolf's "The Paleo Solution" is a refreshing source of information in a world where too many people take themselves too seriously. Robb's humor is carefully aligned with research and his testimonial or anecdotes are presented with examples of blood work and composition change.

This book succeeds since it includes exercise as a necessary component of the weight loss formula. It also includes recipes and practical examples of how to drink Tequila! The balanced format to me, makes the book very palatable and a nice addition to anyone's library. I highly suggest you go to the source and visit Robb at his website ROBB WOLF

Youth Is Wasted On The Young.

2010-08-29T17:17:00.000-07:00

Sly is 64 years young. He broke his neck on the film "The Expendables" and kept on filming. He has torn rotator cuffs that need surgery, but continues to train. His broken neck is compliments of wrestler turned actor, Stone Cold Steve Austin.

Steve's neck has been broken in the wrestling ring as well. He continues to train, like Sly, with the energy of a teenager. They wake up every morning realizing, there is no tomorrow, and they go at it.

Another cast member, Jason Statham at age 37, was the baby. He trains specifically for every movie, with a former Navy SEAL, Logan Hood. Their workouts would dismantle many gym monkeys.

Last but not least is legendary UFC fighter, Randy Couture. At 47, many men are complaining about pain and sporting a fat stomach. Randy is making top box offices movies and winning fights in the Octagon agains decades younger opponents.

The point here is that age, injury, mobility, and function are largely between the ears. You can listen to your friends, your family, your doctor, the internet, or you can listen to yourself. The men above answer to the only person that counts,... themselves. Keep mobile, keep strong, and keep trying.

The News You Read About Testosterone Versus Reality

2010-06-30T18:04:00.000-07:00

This news can be found today 6.30.2010 and it's about Testosterone Replacement Therapy. Of course if it's in the news, it has to be correct, doesn't it? I mean the Wall Street Journal is certainly prestigious. Well here is the link to the news article, and following is an actual physician who is in the field. Notice the difference in perception.

Wall Street Journal version-

http://blogs.wsj.com/health/2010/06/30/testosterone-trial-was-halted-over-cardiovascular-events/

Now, reality-

http://forum.mesomorphosis.com/mens-health-forum/june-30-nejm-adverse-134293177.html

Florida Kettlebell And Joint Mobility Workshop September 18, 2010

2010-05-28T08:04:00.000-07:00

Mike Mahler and Tom Furman join forces to teach the cutting edge of Kettlebells, Strength, Hormonal Optimization, Mobility, and Fitness.

Let's get right to the point. If you are serious about getting into great shape and developing strength, flexibility, core strength, endurance, and turning your body into a fat burning machine then this workshop is for you and I want to work with you. You will love kettlebell training. Not a possibility, it is a certainty. If you want to take charge of your physical health and make a serious investment in your well-being, then I want you at this seminar. I love working with people that take charge of their lives and are prepared to pay for high quality services for self-improvement. I work with motivated people. Sound good to you? I hope so and keep on reading.

Who is Mike Mahler?
I am a Kettlebell Instructor and fitness information provider. I am the author of the DVD's The Kettlebell Solution For Speed And Explosive Strength, The Kettlebell Solution For Size And Strength, and The Kettlebell Solution For Fat Loss And Mental Toughness. I have done over 90 Kettlebell workshops across the US and overseas. I am the producer of a series of best selling workshop DVD's: "The Boys Are Back In Town", "Collision Course", and "Kettlebell Training In The Age Of Quarrel." I am also the author of "The Aggressive Strength Solution For Size And Strength."

Thousands of people have benefited from my experience with kettlebells and I have written about the benefits of kettlebells in several magazines in the US and Japan including Men's Fitness, Muscle & Fitness, Planet Muscle, Industry Magazine, Testosterone Nation, Ironman Magazine, and Ironman Magazine Japan.

Of the thousands of people that I have trained, I have never received any negative feedback. Not one person has been disappointed. What does this mean? It means that you are guaranteed to have a great time at our seminar.

You should be super excited about this seminar. This informative hands on eight hour seminar is for all levels and no experience whatsoever is needed. However, this seminar is not just for beginners. We are going to cover the basics and then we are going into some really fun stuff that intermediate to advanced kettlebell trainees will absolutely be ecstatic about. Do not worry beginners, once you have the basics down you will be able to partake in the fun as well.

As if that were not enough, I am going to give a lecture on the importance of optimizing sex hormones naturally and why everyone should have their levels checked. Moreover, I will reveal how to workout and modify your lifestyle to optimize these hormones naturally. This information is crucial to optimal health and well-being. This lecture alone is worth the price of the lecture. Sick of having no energy and making zero progress with your workouts? You need to be at our seminar. As an additional bonus, we are going to discuss the intricate field of training program design and what the common pitfalls are. More than likely you are not maximizing your time working out and you will love this section of the course. You will understand clearly why training programs need to be personalized and how to make that happen.

In addition to the lecture on hormone optimization, my good friend Tom Furman will be teaching a section on the incredible benefits of his joint mobility system. There is nothing else like Tom Furman's joint mobility work so don't think that his section will be on generic moves that you are already know.
Who is Tom Furman?
Tom Furman has been involved in martial arts and conditioning since 1972. With an early background in wrestling and a student of the methods of the York Barbell Club, Tom immediately separated fact from fiction growing up outside Pittsburgh. Eleven members of his family were combat veterans, the most famous one being “Uncle Charlie” (Charles Bronson).

His down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and durability rank high on his list of priorities when training. He gives credit to hundreds of hours of seminars, training sessions, and ‘backyard’ workouts, including training time with many martial arts legends. He also credits his incredibly gifted training partners who came from varied backgrounds such as Exercise Physiologists, Airborne Rangers, Bounty Hunters, Boxing Trainers and Coast Guard Rescue Divers.

Tom is the creator of the popular DVD “Concrete Conflict & Conditioning” which integrates strength, movement, and physical combat. He also created another DVD called “Activate Your Dynamic Range of Motion” which introduces Tom’s excellent program of flexibility. Tom was one of the first American trainers to become RKC certified for Kettlebell Training in the US, and is quoted twice in "The Naked Warrior" by Pavel Tsatsouline, the founder of RKC. Tom has done workshops with Kettlebell legends Mike Mahler and Steve Cotter.

When: Saturday September 18, 2010, 9am to 5pm

Where: Crossfit Affliction
10400 State Road 84 #103 Davie
Ft Lauderdale, Florida 33326

Sign up now!
http://www.mikemahler.com/floridakettlebells.html

Dementia and Belly Fat

2010-05-20T18:19:00.000-07:00

Belly Fat in Middle Age Raises Dementia Risk
'Spare tire' had strongest association with senility, study found.

A preliminary study suggests that excess fat in the abdomen during middle age boosts the risk of dementia later in life.

An estimated 24.3 million people worldwide suffer from dementia, which can stem from Alzheimer's disease or other causes.

In the new study, Dr. Sudha Seshadri, of Boston University School of Medicine, and colleagues examined the medical records of 733 people with an average age of 60. About 70 percent were women.

The research confirms that increasing levels of body-mass index -- a measurement of whether someone's height and weight are proportional -- in middle-aged people corresponds with lower brain volumes when they are older, Seshadri said in a news release.

"More importantly, our data suggests a stronger connection between central obesity, particularly the visceral fat component of abdominal obesity, and risk of dementia and Alzheimer's disease," Seshadri said.

"Our findings, while preliminary, provide greater understanding of the mechanisms underlying the link between obesity and dementia," Seshadri said. "Further studies will add to our knowledge and offer important methods of prevention."

-- Randy Dotinga

SOURCE: American Neurological Association, press release, May 20, 2010

Kettlebells, A Simple Way To Fitness.

2010-05-17T11:20:00.000-07:00

Kettlebells are cannon ball shaped lumps of iron or steel with a handle. They are used primarily in the the strength endurance competition of Girevoy Sport or GS. In this country they have been popularized as a rapid means of fitness, mobility, and endurance. Very specific protocols have been installed to educate muscle movement, build strength, and rehabilitate or prevent injury. The sport of GS is new to this country, but represents the by product of training in this "poor man's Olympic Lifting". Very few people have what it takes in terms of discipline and endurance to partake in GS. Many however can benefit from the primary exercises of kettlebell lifting.

There are several advantages to training with kettlebells.
-- You learn good lifting mechanics for every day tasks.
-- Weaknesses and inflexibilities are rapidly targeted and corrected.
-- Lifting in this style prioritizes the often neglected posterior chain muscles.
-- Flexibility and cardiovascular endurance are a byproduct without direct focus.
-- It enforces strength as a technique or skill.

There are many ways to use a kettlebell. Bad form means injury. Efficiency for the sport of GS has shown us some very interesting guidelines regarding alignment, gripping, and posture. Specific drills teach you the safest and most effective way to train and lift.

By all means, seek the best instruction available. With the advent of the internet most average citizens can be sensational. However, training and teaching history are a matter of record. Do a little research before you pick a workshop or instructor.

As far as buying a kettlebell, Lifeline USA has one of the best made and most economical selections available. Click the kettlebell below for details. Most women start with the 18lber, and men start with the 35lber. Those are not hard and fast rules and your instructor can help you choose the appropriate size for you.
Click the KETTLEBELL BUYERS GUIDE for further information and a variety of DVDs.

For the best quality kettlebells, buy Lifeline USA. Click the bell!

Eat Nuts and Improve the Quality of Your Health

2010-05-10T18:31:00.000-07:00

Nuts' anti-cholesterol effects stronger for some
Anne Harding

NEW YORK (Reuters Health) - Eating plenty of nuts can lead to healthier cholesterol levels, but the benefits seem to be greatest for thinner people, those eating less healthy diets, and people with higher levels of "bad" LDL cholesterol and triglycerides, according to a new analysis of published studies of nut consumption and blood fats.

Health

Studies in men and women from different countries have shown that "nuts do lower cholesterol, so it's pretty much universal," Dr. Joan Sabate of Loma Linda University in California, told Reuters Health.

Nuts contain a number of healthful substances, including "good" fats, fiber, and antioxidants. In 2003, the US Food and Drug Administration stated that eating 1.5 ounces a day of certain nuts might help reduce heart disease risk.

To further examine the cholesterol-lowering effects of nuts and whether this effect might be strengthened or weakened by a person's overall diet, body size or other factors, Sabate and colleagues pooled data from 25 studies from seven countries including 583 men and women, some with high cholesterol, some with normal cholesterol.

They found that eating an average of 67 grams (about 2.4 ounces) of nuts daily brought people's total cholesterol levels down by 11 points (a 5 percent reduction); reduced their harmful LDL cholesterol levels by 10 points (a 7 percent drop); and shifted the ratio of total cholesterol or LDL cholesterol to "good" HDL cholesterol in a favorable direction. The benefits were seen both in people with normal cholesterol levels and those with high cholesterol.

But while nuts reduced triglyceride levels by 21 points in people whose triglycerides were too high (150 milligrams per deciliter or higher), they didn't affect triglycerides in people with normal levels.

The researchers also found a "dose-response" relationship, meaning the more nuts people ate, the greater the changes in their cholesterol levels. Different types of nuts had similarly healthful effects on blood fats.

Eating nuts had the biggest effect on people who started out with LDL cholesterol levels above 160 milligrams per deciliter, people with lower body weight, and those who were eating more "Western" diets (meaning more saturated fats and refined carbohydrates), the researchers found.

This makes sense, Sabate noted, because people who were already eating a more Mediterranean diet rich in olive oil, fish, whole grains and other healthy foods wouldn't show as much benefit from adding nuts to their diet.

"Eating one to two servings of nuts a day benefits most of the people by improving their lipid profile," Sabate added. In turn, the researcher said, this leads to a "drastically decreased" heart attack risk.

Sabate and one co-author on the study have received funding from several different trade groups for nut producers, and the International Tree Nut Council Nutrition Research and Education Foundation helped fund the new analysis.

SOURCE: Archives of Internal Medicine, May 2010.

Does Working at a Computer Have You All Bound Up?

2010-05-06T11:58:00.000-07:00

In this place and time we spend countless hours doing what needs to be done in front of a computer. The situation becomes worse when we have to drive one or two hours to get to the computer! The body adapts to the demands you place on it. Sitting at the computers stimulates bad posture, hunched shoulders, shortened hip muscles, and tight thighs. This drill in the video below can correct these issues.

A Simple Method To Avoid Low Back Pain

2010-05-04T13:33:00.000-07:00

Understanding the simple mechanics of folding at the hips can prevent morning aches and pains. Check out this video and subscribe to the Youtube channel to change your life.
http://www.youtube.com/watch?v=kf8F9x8LHuo

Another View of Intermittent Fasting

2010-04-29T15:55:00.000-07:00

This is a follow up to the article below on Martin Berkhan. Martin's view of Intermittent Fasting is very clear, refined, and backed up by research.
The information that follows is from Eddie Kowacz. He is a former Marine, SWAT, and Corrections Officer. He is a martial arts veteran and experienced strength athlete. His view of Intermittent Fasting is very raw, vivid, and backed up by experience. He walks the talk.

Fasting and Feasting - The Way I Eat by Eddie Kowacz

"Most of the time (est. 90% ) I eat one meal a day and have been doing so for the last ten years. I never,ever,eat breakfast or lunch. I don't do this for any Athletic, Aesthetic, or Religious reason. I follow this "Way" because I enjoy it and it works. It makes me feel mentally in tune with my body and mind while providing a sense of alertness and well being that is almost unexplainable. I eat my dinner around 8 in the evening and the other 10% of the time I'll have a light snack around 10, just before I turn in.

Yes, you've read that right. It's almost a full 24 hours before I ingest any more calories. In the mornings and during the day the only liquids that I take in are black coffee and Poland Spring water. However, I do add a small amount of Crystal Light ( White Grape, only please!... this stuff rocks ) which adds a few trace calories. An average day has me taking in 2-3 large cups of coffee and 2 gallons of water. I never get hungry between feedings and never have any cravings. If I do it simply means that I didn't eat enough the day before. Following this regimen training is always done on an empty stomach. No pre workout meal nor post. ( The post workout meal timing "window effect" is a fallacy that was created by supplement companies in an effort for you to buy their precious Whey Protein Drinks ) IMO, It doesn't exist!!

Eating this way has enabled me to keep my weight between 170-180 for the past 5 years. Currently @175 as I type this. The purpose for staying at such a light weight for me is due to the fact that I have had 10 knee surgeries since 1985, with my last one being a partial plastic replacement. Less stress

(body weight) that's placed on the knee joint is a great thing, which in turn enables me to train as I wish in keeping with the high standards that I set for myself.

What I Eat: Very simple! I'm a Carnivore, that means meat-eater. For the last 4.5 years it's been a diet that consists of High Fat and Med Protein nutrients. Think Steak and Butter here! Most of the time the steak is grass fed tenderloin and grass fed butter. If I'm forced to eat meats that aren't grass fed

( which is rare ) it is rib-eye cuts with the rib roast being my favorite ( 1st cut ). The butter is always a grass fed variety. I have no problem eating the same thing day in and day out. I eat till I'm full as well. No cravings for any other types of food. Not even sugar or any other form of carbs. Last carb meal I had was Dec. 2005 at Moms house. It's been zero since. I don't drink either. Last drink that I had was in early Feb 1999. I have medical tests done at my Doc's office twice a year and it's always good to great. Oh Yeah, I do take a few multivitamin/ multiminerals.

Can I eat other foods "healthy" foods as I wish such as fruits and veggies? Sure! But why try to fix something that's not broken! I love eating this way, these foods, and MOST important it works for me. The body adapts, it becomes it's function.

I don't want to give the impression that my fasting method can't include other protein choices or even carbs. For example: Before I switched to meat only I went a few years fasting the same way and eating a combination of Chilean Sea Bass ( 1.5 lbs. daily ) and Buffalo Beef Patties w/Stir Fried Veggies. The Veggies were stir ... See Morefried in my Wok with Coconut Oil and they included Peppers, Vidalia Onions,and Mushrooms. When I got done frying this mix I would pour it over my cooked Buffalo patty. The Sea Bass was mostly eaten with sauteed red peppers. Of Course, the main fat source of any of these dishes was saturated fat. No Poly Oils.
This is my diet! I'm not selling this to anyone nor am I advocating that anyone try this. It's simply something that I do, and it works well for me."

This Man Can Make You Lose Fat, Look Better, and Live Longer

2010-04-28T12:20:00.000-07:00

Martin Berkhan is a nutritional consultant, writer, and trainer from Sweden. His approach to eating is called Lean Gains. It is his take on the technique of Intermittent Fasting. This is a method of using short fasts to achieve reduced body fat, add muscle, and improve health. There is considerable researching in the area of caloric restriction and extending how long mammals live. The difference between Martin's approach and others is his flexibility and practicality. He doesn't surround his methodology with a shroud of mystery to distract from logic.
Martin is publishing a book this year on his methods. In the meantime he has compiled a guide to his methods, for free, to help you get informed and get started.
http://leangains.blogspot.com/2010/04/leangains-guide.html
If you think seeing is believing, check out these results.
http://leangains.blogspot.com/2010/04/leangains-inspired-bodyrecomposition.html

Born Strong or Built Strong

2010-04-20T08:08:00.000-07:00

Here is a REALLY good article by Kelly Baggett. I'd suggest many of you read it carefully.
http://www.higher-faster-sports.com/nonfunctionalmyth.html

The Myth of Non-Functional Hypertrophy by Kelly Baggett
If you read my articles you know that explosiveness is largely dependent upon strength, and strength is fairly influenced by muscular growth, or hypertrophy. In this article I'd like to address another topic along these lines and this the topic of functional vs non-functional hypertrophy. Non-functional hypertrophy refers to gains in muscle size that aren't associated with an improved capacity to produce force. "Functional" hypertrophy refers to gains in muscular size that improve maximal force production, and thus carry over into the real world. Simple enough.

Manufactured Strength Vs Natural Strength

Before I get into it I'd like to point out that no supplemental training method is perfect and has a perfect transfer to sport. The practice of adding strength and size thru weight training in an attempt to apply the benefits of that strength and size to a sport is effective but it won't ever be perfect. You're basically manufacturing something that wasn't there to begin with - You're allowing your body to adapt to one stimulus and then applying those adaptations to another area. It really is cheating in a way. The only thing that isn't cheating would be actually playing the sport and letting your body adapt naturally. However, we know there are limits to that. But this is one reason why people that have "natural" strength, size, and power will generally have a "functional" strength advantage over those who have to manufacture it. Reggie White, Lawrence Taylor, and Mike Tyson rarely if ever lifted a weight. Compare them to muscled up guys like Frank Bruno, Tony Mandarich, and Vernon Gholston. Manufacturing size and strength isn't perfect regardless of how you acquire it, but it beats the alternative and can allow you to compete at a level you wouldn't have.

Myofibrillar growth vs Sarcoplasmic growth

Now that i've got that out of the way, let's talk a little bit of muscle physiology. In a muscle cell you have the actual protein content in the cell, or the myofibrils, and you also have fluid surrounding the protein, the sarcoplasm. Strength is primarily influenced by the amount of protein contained in the cellular filaments, or the myofibrils.

There is a belief in the training world that certain types of training can influence the growth of one of these components over the other. The belief is that heavy low rep weight training favors growth of the myofibrils and builds muscles that are as strong and "functional" as they look, if not stronger. In contrast, higher volume/higher rep training (bodybuilding methods), are often believed to favor growth of the sarcoplasm. Since the sarcoplasm consists of non-contractual fluid it is supposedly possible to gain large amounts of size without any increase in strength. This is deemed to be responsible for the so called non functional strength or "bodybuilding fluff" lended to bodybuilding methods. Muscles that aren't as strong as they look or muscles that are slow and unathletic.

For this reason athletes are often encouraged to train heavy and use lower repetitions in their training. There is a belief that training with higher reps and shorter rest intervals and lighter weights builds only non-functional strength.

What Really Happens

However, when we examine this claim critically, science demonstrates the size of the sarcoplasm is limited by the size of the myofibrils. In other words, a cell can only hold so much sarcoplasm and that amount is limited by the size of the myofibril within it. Additionally, more than a handful of studies have tried to differentiate myofibrillar from sarcoplasmic hypertrophy with different prodocols and loading parameters. In every single one of them myofibrillar growth always comes out well ahead, typically by a 2-3 x margin.(1-5) Thus, it would seem it is impossible to increase sarcoplasmic growth in the absence of myofibrillar growth regardless of what strategies are employed.

This would tend to indicate that sarcoplasmic hypertrophy is mostly a myth. Well, technically it does, but in practical terms non-functional growth does exist, but in my humble opinion it doesn't occur in ways most people think. In the real world non-functional hypertrophy is simply extra glycogen storage. A muscle that has it's energy stores taxed (thru higher volume training) will adapt to store more glycogen, or carbohydrate energy, and this can add a significant amount of extra weight and size.

Fluff and Glycogen

A normal 170 lb male can store about 350-500 grams of total glycogen in his muscles. A 170 lb male whose muscles are trained at fairly high volume can store about double that, or ~1000 grams. Each gram of glycogen attracts 3 grams of water with it, so 500 grams of extra muscle glycogen above average will add an extra 2000 grams of total weight above normal, or about 4.5 lbs. This 4.5 pounds of extra glycogen and fluid will be stored in the muscles and will "appear" to be solid muscle weight, but it's really nothing more than energy and water. Four and a half pounds may not sound like a lot but take a look at a 4.5 lb steak next time you're in supermarket and you can see that's a considerable amount.

Let's say you take take 2 people with 15 inch arms who train with fairly low volume, so their energy stores are never really taxed. Let's say they do something like 5 sets of 3-5 reps for biceps and triceps twice per week. You keep one of them on low volume and put the other one on high volume, something like 8 sets of 10-12 reps twice per week. The guy on the higher volume protocol might see his arms immediately go up an extra 1/2 to 3/4 of an inch over the other guy, because the extra volume taxes the energy stores in his arms to a greater degree and the body adapts to that by increasing the amount of energy that can be stored in his arms. So their arms will be the same size from a myofibrillar perspective and likely be the same strengthwise but the 2nd guy will have more glycogen storage, which makes his muscles look bigger (and may makes him appear weak for his size compared to the other guy).

A person with a 20 inch solid arm who trains with low volume might be able to add a full inch by increasing his volume.

That's not to say that someone training with higher reps can't build plenty of functional strength and size in the process. As long as he trains with progressive resistance his myofibrils will increase in size just as well as the guy on lower reps, he's just more likely to have a nearly immediate extra gain from the increased glycogen storage in addition to that.

With higher volume training the average bro might be able to gain 5-10 lbs or so of sarcoplasmic hypertrophy across his entire body over what he would on lower volume protcols. Cell volumizers like creatine also attract water into the muscle and add to that. Add in steroids (which often increase creatine storage and water retention) and other cell volumizers and it's fairly easy to see how bodybuilders training at high volumes can add a significant amount of "fluff" weight.

So Why Are Some People Weak For Their Size?

Besides that there is one primary reason why "high-rep" guys might appear weak for their size:

A: They rarely practice lifting maximal weights so they're not as good at lifting maximal weights. Maximum strength is a skill that must be practiced, just like sporting movements are skills that must be practiced. You also see this in reverse. If you take a bodybuilder who regularly does sets of 15-20 reps and a powerlifter who regularlly does sets of 1-3 the bodybuilder will have a hard time matching the powerlifteron low reps sets but the powerlifter will likely have a hard time matching the bodybuilder on high rep sets.

It's also worth noting that weight training is only one way of taxing muscular energy stores and stimulating increased glycogen storage. Anyone engaged in more than a few hours of exercise per week, especially a sport incorporating some form of running, is likely already stimulating these adaptations.

Low Reps and Thickness

What about the claim that low rep power training builds dense, thick muscles? Take a look at the neck and trap development of some of the top powerlifters and strongmen. They have a bulldog like thickness to them that you don't see equaled by many other athletes. Many would have you believe this is solely on account of their style of training, but if you pay much attention to the sport you'll also find plenty of people who train the same way and don't have this look. My explanation for this is that naturally strong people tend to gravitate towards strength sports and naturally strong people are typically incredibly gifted for size as well. They have a ton of dormant muscle cells just waiting to explode, much like bulldogs, pit bulls, and boxers are thicker than other dogs. In general people that grow extremely well off of low rep/low volume training are very gifted for size and would have well above average thickness even without any training.

Rep Range and Fiber Type

Another thought is that repetition range influences the type of muscle fiber (fast twitch/slow twitch) that is built. There is some thought that high rep training (anything greater than 8-10 reps) builds slow twitch muscle fiber and should be avoided. However, slow twitch fibers really don't grow much no matter what you do, and the small amount they can/do grow is best stimulated by the same heavy sets that cause "normal" growth, standard sets of 6-12 reps. If that weren't the case then endurance athletes would all be huge. Regardless of how you gain it, any size you gain will be fast twitch related growth. However, there is something to be said that training can influence the quality of fast twitch fiber that you build.

All muscle fibers exist in a color continuuum with some fibers being pure white and other fibers having a shade of red. Think of eating chicken. The dark meat is tender and red while the breast meat is white and tough. Your muscles are the same way. Some are redder or whiter than others. The slowest twitching fibers are dark red while the fastest twitching fibers are pure white. In between those 2 extremes there will be various shades of white and red. What causes the different color is the amount of capillaries running thru the muscle. The redder the muscle the more capillaries (and oxygen) run thru it. The whiter the fiber the less capillaries (and oxygen) run thru it. Fibers can't completely change types. You can't take a dark red (slow twitch) fiber and change it to a pure white (fast twitch) fiber and vice versa. However, you can change the shade of a given fiber type (slow twitch or fast twitch) to either a whiter or redder variant of the same fiber type.

IIA Vs IIX

There are different sub types of fast twitch fibers with some more enduring or more powerful than others. In humans the whiter type II fiber is known as the IIX subtype, the intermediate light red shade is known as IIA. Both of the type II subtypes have equal strength, but the white fibers are more explosive and have no endurance while the redder shades are a bit less explosive with more endurance.

Fiber type------------------------------------Fiber type

<-----IIX---------------------------------------------IIA----->

<-----Whiter----------------------------------------Redder---->

<---Greater explosiveness------------------Less explosiveness-->

<---Less Endurance---------------------------More Endurance-->

The IIX fibers can change into IIA and vice versa, but it's arguable how much this is dependent on rep range. For all practical purposes anything you do that causes muscle breakdown/growth will cause an intermediate shift towards more IIA fibers. Actually activity of any kind tends to promote the IIX to IIA shift, even sprint training. Unfortunately, (and this is one reason why I started off this article by saying that weight training isn't perfect as far as transference) if you train with enough volume to cause muscle growth you train with enough volume to cause the shift. Untrained people actually have more IIX fibers than anyone because they don't do anything, - their fibers have no need for any endurance.

Explosive athletes like sprinters and olympic weightlifters have more IIX fiber than others, but it's likely this is a genetic trait. They start out with more, thus end up with more, as science demonstrates fast twitch IIX fibers convert to IIA with any sorta practical stimulus.

So, if you want to avoid fast to slow fiber conversions you have to avoid muscle breakdown, which means you don't grow at all. Is there any way to create a IIA to IIX conversion? Well, detraining is one way to do it. If you want to influence IIA to IIX conversions you need to keep the volume low and avoid muscle trauma. Strategically timed tapers and incorporation of pure explosive training methods can cause temporary shifts back towards the IIX subtype, which is what athletic peaking and proper periodization is all about. For more info. on that read my Fast twitch Machine Articles.

The Real Value of Rep Range

The point is, functional hypertrophy isn't as dependent on rep range as a lot of people think. For all practical purposes what determines whether you're functional or not is what you do outside the weight room - your movement and skill work. Train with 10 + reps, practice your sport, and stay mobile and you'll likely be as functional as they come. Train with 1-5 reps and do nothing else and you can easily be as non-functional as a muscled up hippo.

Take 2 twin brothers that both play football. Both do skill and movement work year around. Over a span of 3 years one works up to 600 x 3 squat never doing anything more than triples. The other does 500 x 10 never doing less than 8 reps. It would likely be about impossible to tell them apart performance wise.

Another example is strongman training which has really risen in popularity in athletic training circles. Take a look at some of the characteristics of the exercises involved in strongman: Flipping a tire all the way across the parking lot, cleaning and pressing a keg then walking around with it, and farmers carries. A lot of strongman type stuff is a lot closer to the "high rep" side of things as far as time under tension goes. But how many people come out and say strongman training sucks as a strength stimulus for sports?

As long as you use progressive resistance you can build solid (and functional) size doing sets of 1 rep or you can build solid (and functional) size using sets of 20 reps. The lower body, particularly the quads, tend to respond particularly well to higher reps, and the upper rep range is a bit higher for lower body than upper body. Twenty rep squat routines are very effective for legs, but the upper limit for most upper body exercises will be around 15. In either case, providing the volume is equal, reps of 15-20, 10-12, and 3-5 have been shown to result in exactly the same stimulation of muscle protein synthesis. (7) The only real difference between them (besides one obviously using lighter weights) will be with the 15 reps (obviously the higher volume protocol) you tax muscular energy stores so in addition to increasing the protein content you also get more glycogen storage. In either case the primary stimulus (work under load) is the same, the muscles activated are the same, and regardless of rep range resistance training is a supplement, not the primary event.

Best Bang For Your Buck

For growth purposes the best "bang for your buck" rep range is arguably 6-8, or about an 80-85% max load, as it gives the ideal combination of recruitment and metabolic fatigue. You get full recruitment from the first rep and enough time under load to optimize th emetabolic processes contributing to hypertrophy. Higher reps have the benefit of less joint stress while lower reps have the advantage of greater nervous system activation, and also make it easier to keep volume down and avoid growth stimulation, if that is a goal.

I don't want this to sound like I have anything against lower rep training, but there are times when it is advisable for a person to use higher reps due to injuries, age, or equipment restrictions and the practice is certainly permissible. I've known people that only had a given amount of weights at their disposal or they had injuries and were forced to train with sets of 12 or more and were able to gain just fine. My general recommendation for people over the age of 35 is to keep the reps up to 10 or more for upper body so their joints don't take such a pounding.

Don't Forget About Nutrition

Also building size is just as much about how you eat as it is how you train. You can have the perfect hypertrpohy program but it won't do anything in the absence of good nutrition. Do sets of 10-15 while eating to keep your BW constant and all you'll do is get strong, just ask many of the former HIT (high intensity training) Nazis. Do singles often enough while eating like a hoss and you'll get plenty big.

-Kelly

References:

(1) Selective activation of AMPK-PGC-1alpha or PKB-TSC2-mTOR signaling can explain specific adaptive responses to endurance or resistance training-like electrical muscle stimulation. FASEB J. 2005 May;19(7):786-8. Epub 2005 Feb 16.

(2) Stimulation of human quadriceps protein synthesis after strenuous exercise: no effects of varying intensity between 60 and 90% of one repetition maximum (1RM). J Physiol 547.P, P16.

(3) No effect of creatine supplementation on human myofibrillar and sarcoplasmic protein synthesis after resistance exercise. Am J Physiol Endocrinol Metab. 2003 Nov;285(5):E1089-94.

(4)Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise.J Physiol. 2005 Sep 15;567(Pt 3):1021-33.

(5)Protein synthesis rates in human muscles: neither anatomical location nor fibre-type composition are major determinants. J Physiol. 2005 Feb 15;563(Pt 1):203-11. Epub 2004 Dec 20.

(6) Skeletal muscle hypertrophy and structure and function of skeletal muscle fibres in male body builders.

(7) Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones.Eur J Appl Physiol. 2002 Nov;88(1-2):50-60. Epub 2002 Aug 15.

Depression and Smoking

2010-04-18T07:42:00.000-07:00

More than 40% of U.S. adults who have depression are also smokers, meaning people need help with both if they want to quit, according to a U.S. government survey published yesterday.

The survey found more than half of middle-aged men with depression were also smokers, while half of women under age 40 who were depressed also smoked.

Patients with depression who want to kick the habit can be helped, but it is difficult, said Laura Pratt and Debra Brody of the National Center for Health Statistics, who conducted the study.

"The few studies that have examined ability to quit smoking in persons with depression have shown that with intensive treatment, persons with depression can quit smoking and remain abstinent," they wrote.

"These intensive cessation services often use treatments that are also used for depression, including cognitive-behavioral therapy or antidepressant medications."

Pratt and Brody used a national survey of 5,000 people to break out the percentage of smokers among people with depression.

They found 43 percent of adults over 20 with depression smoked, versus 22 percent without.

"Over one-half of men with depression aged 40-54 were current smokers compared with 26 percent of men without depression of the same age," they wrote.

"Among women aged 40-54, of those with depression, 43 percent were smokers compared with 22 percent of those without depression," they added. Fifty percent of depressed women aged 20 to 39 smoked.

Antidepressants used to help smokers quit include GlaxoSmithKline's Zyban, known generically as bupropion. Pfizer's Chantix or varenicline blocks nicotine from getting into brain cells.

Pfizer is fighting off lawsuits that allege the company did not warn quickly enough about the risks of attempted suicide with its drug, which now carries a strong "black box" warning, as do many antidepressants.

Pratt and Brody also found that patients with depression are more likely to be heavy smokers, and the worse the depression, the more likely they are to smoke.

About 7 percent of U.S. adults had depression in the years 2005 through 2008, the researchers said.

Globally, tobacco kills about 5 million people a year, according to the World Health Organization and the U.S. Centers for Disease Control and Prevention.

"On average, smokers die 13 to 14 years earlier than nonsmokers," the CDC says. "Cigarette smoking is responsible for about one in five deaths annually, or about 443,000 deaths per year."

© Thomson Reuters 2010

Aging Brains and Diet

2010-04-12T17:07:00.000-07:00

MONDAY, April 12 (HealthDay News) -- Eating a diet high in vegetables, fish, fruit, nuts and poultry, and low in red meat and butter may reduce the risk of Alzheimer's disease, new research finds.
Researchers asked more than 2,100 New York City residents aged 65 and older about their dietary habits. Over the course of about four years, 253 developed Alzheimer's disease.
Those whose diets included the most salad dressing, nuts, fish, tomatoes, poultry, cruciferous vegetables (such as cauliflower and broccoli), dark and green leafy vegetables, and the least red meat, high-fat dairy, organ meat and butter had a 38 percent lower risk of developing Alzheimer's than those whose diets included fewer fruits, vegetables and poultry and more red meat and high-fat dairy.
"Following this dietary pattern seems to protect from Alzheimer's disease," said senior study author Dr. Nikolaos Scarmeas, associate professor of neurology at Columbia University Medical Center in New York City. But he added that "this is an observational study, not a clinical trial," meaning that researchers cannot say with certainty that eating a certain way helps prevent the disease.
The study was published online April 12 in the Archives of Neurology, and will appear in the journal's June print issue.
While similar to the well-known Mediterranean diet, the diet that seemed to be beneficial in this study is not identical because researchers didn't want to restrict themselves to considering only one culinary tradition. The Mediterranean diet included nine food groups; this study included 30, Scarmeas said.
The foods in those 30 groups are those that impact a list of seven fatty acids and nutrients, which previous research has associated with Alzheimer's disease risk. The nutrient combination included: saturated fatty acids, monounsaturated fatty acids, omega-3 fatty acids, omega-6 fatty acids, vitamin E, vitamin B12 and folate.
"We found there was a combination of foods that affected the levels of these fats and vitamins, and by doing so, also affected the risk for getting Alzheimer's disease," Scarmeas said.
The researchers controlled for demographic factors such as age, education and ethnicity; genetic factors; smoking, body mass index and other medical conditions.
Dr. Samuel Gandy, a neurologist and cell biologist at Mount Sinai School of Medicine in New York City, said the findings are consistent with other epidemiological studies that have found that people who stick to a diet that is good for the heart also have a lower risk of Alzheimer's disease.
"Everything that increases the risk for heart disease -- high cholesterol, obesity, high blood pressure, uncontrolled diabetes -- all of these things also increase the risk for Alzheimer's," Gandy said.
The reasons for the connection are not fully understood. One possibility is that factors that impact the health of the blood vessels throughout the body may also impact the health of the blood vessels in the brain.
Doctors used to believe there were two separate causes of dementia: vascular dementia, due to blood vessel disease; and Alzheimer's disease, a neurodegenerative process. "We now know that most people with dementia have some of both," Gandy said.
Still, while eating a "heart healthy" diet is probably a good idea and certainly can't hurt, what's not clear is just how much, say, broccoli a person has to eat to see benefits, Gandy added.
As for other lifestyle habits that can lower risk of Alzheimer's, exercise is the only intervention that has been demonstrated to be beneficial in randomized clinical trials, Gandy said.
A second study in the April issue of the same journal found that people with Alzheimer's disease lose lean mass as the disease progresses. Lean mass includes weight from the bones, muscles and organs.
People with Alzheimer's often lose weight unintentionally. The weight loss often begins prior to noticeable memory loss, according to background information in the article.
Researchers from the University of Kansas School of Medicine in Kansas City, assessed the body composition in 70 people aged 60 and older with early-stage Alzheimer's disease and 70 without the disease. Participants also had their brains scanned using MRI and neuropsychological testing.
Those with Alzheimer's disease had less lean mass, as well as decreases in the volume of the brain and white matter.
"Our data are consistent with other studies suggesting that brain pathology may contribute to decline in body composition, perhaps by disrupting central nervous system regulation of energy metabolism and food intake," the study authors wrote.
More information
The Alzheimer's Association has more on diet and dementia.

SOURCES: Nikolaos Scarmeas, M.D., associate professor, neurology, Columbia University Medical Center, New York, N.Y.; Samuel Gandy, Ph.D., M.D., Mount Sinai Professor in Alzheimer's Disease Research, Mount Sinai School of Medicine, New York, N.Y.; April 2010, Archives of Neurology

Get Some Sun?

2010-04-12T11:50:00.000-07:00

The Monk, above, with little sun exposure at age 72.

This 58 year old Native American woman, below

has had plenty of sun.

The question remains, how much is too much sun, and how much is not enough. The current recommendations are as follows.

Sunning to prevent vitamin D deficiency is like smoking to combat anxiety, experts say in response to recent reports linking the health benefits of vitamin D to unprotected sun exposure. According to the American Academy of Dermatology (AAD), the Yale School of Dermatology and the Sun Safety Alliance, these claims are scientifically unsound and mislead the public about the very real dangers of ultraviolet (UV) radiation—the leading cause of skin cancer. Dr. Madeline Duvic, Deputy Chair of the MD Anderson Cancer Center Department of Dermatology, says, "Given that the US Department of Health and Human Services recently declared UV radiation from the sun as a known carcinogen, it's premature and misleading to claim that mid-day sun is a safe and effective way to get vitamin D."
The AAD says it is "deeply concerned" about the current claim by Dr. Michael Holick, director of the vitamin D laboratory at Boston University School of Medicine, that exposing unprotected skin to the sun several times a week is necessary to prevent vitamin D deficiency. Holick cites two studies that found inadequate levels of vitamin D among people in two northeastern cities where the sun's ultraviolet (UV) rays don't penetrate during winter months. According to Holick, always wearing sunscreen is tantamount to creating this same "winter-like" environment on the skin, causing vitamin D levels to drop.
"I am not aware of any scientific studies that support this claim," said Dr. David J. Leffell of the Yale School of Medicine Department of Dermatology. "In my two decades of practice, I've never seen vitamin D deficiency caused by lack of sun exposure due to sunscreen use, yet the evidence that UV rays from the sun cause skin cancer is overwhelming."
Leffell says the winter drop in vitamin D levels among northeastern residents is a normal process that is well-known and easily accommodated by dietary supplementation. He cites inadequate diet as a culprit in the "very small" portion of the population that is truly vitamin D deficient. For these people, Leffell says, deficiency can be offset by taking vitamin D supplements or drinking fortified milk.
Recommending even small amounts of sun exposure is bad advice, according to the Sun Safety Alliance, since there is no "acceptable" dose for carcinogens like UV radiation. Every exposure has some adverse affect—although this may be difficult to measure.
Phil Schneider, director of the Sun Safety Alliance, also finds Holick's position unsound. "The practical and factual advice communicated to the public is based on the well-documented fact that ultraviolet radiation from the sun is carcinogenic. Enjoy the outdoors, and protect yourself. Block the sun but not the fun is proper advice. The factual truth is that tanning is dangerous because it increases the risk for skin cancer."
Vitamin D is essential for maintaining proper health, including the body's absorption of calcium and the proper function of muscles. However, the experts agree that studies linking the nutrient to a reduced risk of a number of cancers are preliminary, and would not alter their recommendation of supplementing over sunning if proven true.

About Skin Cancer
One in five Americans will develop skin cancer during their lifetime, and it is one of the few cancers where the cause is known. Each year approximately one million new cases of skin cancer are diagnosed in the US, and over 91,000 Americans are diagnosed with melanoma, the most serious form of skin cancer. One person dies of melanoma every hour. Melanoma is also one of the few cancers that continues to rise—at a rate of 3 percent annually.
The American Academy of Dermatology recommends that everyone practice a comprehensive sun protection program, including avoiding outdoor activities when the sun's rays are strongest, seeking shade whenever possible, wearing a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 and reapplying every two hours.

About the American Academy of Dermatology (AAD)
Founded in 1938, the AAD is the largest, most influential, and most representative of all dermatologic associations. With a membership of over 14,000 dermatologists worldwide, the Academy is committed to advancing the diagnosis and medical, surgical and cosmetic treatment of the skin and nails; advocating high standards in clinical practice, education and research in dermatology, supporting and enhancing patient care for a lifetime of healthier skin. For more information contact the AAD at 1-888-462-DERM or www.aad.org.

Multivitamin pills lead to breast cancer?

2010-04-07T15:25:00.000-07:00

Women who regularly take multivitamin pills may face a higher risk of breast cancer, a new study has claimed.

The Swedish study, which looked at more than 35,000 women aged between 49 and 83 over a period of 10 years, found that those who regularly took vitamin supplements were 19 per cent more likely to develop a tumour, the Daily Mail reported.

According to researchers at Karolinska Institute in Stockholm, supplements may trigger tumour growth by increasing the density of breast tissue, a known risk factor for cancer.
However, they stressed the findings did not prove vitamin pills were to blame for an increase in cancer cases, as it is possible women may be compensating for an unhealthy lifestyle that puts them at increased risk.

Although the results were worrying, the researchers called for in-depth studies to determine whether or not multivitamins are safe. "These results suggest multivitamin use is associated with an increased risk of breast cancer. This is of concern and merits further investigation," they told the American Journal of Clinical Nutrition .

Earlier studies have suggested that high doses of folic acid found in multivitamin pills may promote tumour growth. For the latest study, the researchers took account of whether the women smoked, did much exercise, or had a family history of the disease -- all strong risk factors -- but still they found a significant link with multivitamin use.

Researchers stressed that, on an individual basis, the risks to women remain small and the vast majority of vitamin users will not develop cancer.

In the study, women did not say what brands of vitamins they took -- they simply reported whether or not they took them. The study could also be flawed as it relies on women to recall whether they took the pills in the past.

But in 2007 a study of nearly 3,00,000 men found those taking supplements more than once a day were 32 per cent more likely to develop an aggressive form of prostate cancer. And a 2008 Copenhagen University investigation found high doses of vitamin A, vitamin E and beta-carotene appeared to increase the chances of an early death.

Every year around 40,000 women in Britain are diagnosed with breast cancer, the equivalent of more than 100 a day. A woman has a one in nine chance of developing the disease at some point in her life.

Kat Arney, Cancer Research UK's science information manager, said: "Like several other recent studies, this research adds to the evidence that multivitamins may not actually be beneficial for your health. Most can get all the nutrients they need from a healthy balanced diet, rich in fruit and vegetables."

Optimal Weight Seems To Trump Dietary Intake

2010-04-06T19:35:00.000-07:00

Cancer shows scant regard for healthy diet
KATE BENSON
April 7, 2010

An international study of almost 500,000 people has confirmed that eating fruit and vegetables does not ward off cancer, debunking a 20-year-old edict by the World Health Organisation.

It also casts a shadow over the federal government's $4.8 million advertising campaign, launched five years ago, to encourage people to eat two pieces of fruit and five serves of vegetables a day.

But cancer experts yesterday urged people not to disregard the advice, saying a high intake of fruit and vegetables was still beneficial against heart disease and that some cancers, such as bowel and breast, were linked to obesity.

''We are still not clear why fresh fruits and vegetables would reduce cancer, but we do know that some cancers are related to obesity, so, regardless of these findings, people should be staying within a normal weight range,'' the chief executive of the Cancer Council of Australia, Ian Olver, said.

The eight-year study, by researchers in Europe, analysed 478,000 people and found that eating about 400 grams of fruit and vegetables a day offered only modest protection against developing cancer.

Published in the Journal of the National Cancer Institute and undertaken between 1992 and 2000, the study found ''no conclusive evidence'' of a link between cancer and fruit and vegetables despite a review in 1997 by the World Cancer Research Fund that claimed to have found convincing evidence.

But Bruce Armstrong, a professor of public health at the University of Sydney, said the study, which did not focus on any particular cancer, masked the results for some types of the disease that were linked to diet.

''Fruit and vegetables definitely do have a protective effect against some cancers, so we have not been giving people the wrong message,'' he said.

The results also support a 2007 Australian study that found that staying within a healthy weight range was more important in cancer prevention than following nutritional guidelines.

Robin's Power Drink

2010-03-31T20:56:00.001-07:00

After a hard day of swinging kettlebells, inline skating, graphic design, painting fine art, and attending networking events till the wee hours, South Florida artist and Reverse Magazine editor, Robin White mixes the following drink for recovery. She suggests you try one soon.

1. Fill a tall glass with ice cubes.
2. Add one packet of Emergen-C, Açai flavored.
3. Squeeze one fresh lime into the glass.
4. Fill with Pellegrino Sparkling Mineral Water (high in magnesium).
5. Enjoy.

This drink includes flavinols and Vitamin C from the limes; minerals and C from the Emergen-C and Magnesium from the Pellegrino. And it tastes incredible!

Drug May Reduce Prostate Cancer Risk

2010-03-31T19:08:00.001-07:00

Prostate drug dutasteride 'may cut cancer risk'

A drug already used in men with enlarged prostates seems to cut the risk of prostate cancer developing, a large international study has shown.

A four-year trial in more than 6,500 men found those who took dutasteride had a 23% lower risk of prostate cancer than those who took a dummy pill.

The men in the study, published in the New England Journal of Medicine, were all at high risk of the disease.

UK experts welcomed the results but said longer-term research was needed.

It is not the first time that this class of drugs has been found to have potential effects on the prevention of prostate cancer.

In 2003, researchers showed a similar drug, finasteride, cut the risk of prostate cancer by a quarter in healthy men but also found that the tumours that were detected were more aggressive.

Both drugs are prescribed in men who have an enlarged but benign prostate gland - an extremely common condition that happens with age and can cause symptoms such as frequent and painful urination.

High-risk patients

The latest trial, which was funded by GlaxoSmithKline which makes dutasteride, looked at men aged between 50 and 75 years who were high risk for prostate cancer because they had high PSA scores - a blood test which may indicate disease - but had been

found not to have prostate cancer.

They were treated with a daily dose of dutasteride or a dummy pill.

Over the study, prostate cancer was found in 659 of the men taking the drug and 858 of the men taking a placebo.

Among men with a family history of prostate cancer, the drug reduced the relative risk of a prostate cancer diagnosis by 31.4%.

It will be many years before we know if the drug can provide any long term benefit to men

Dr Helen Rippon, The Prostate Cancer Charity

The researchers believe that most of the tumours detected during the trial - which tended to be moderately aggressive - would have been present from the beginning but were too small to be detected.

They say this supports the idea that the drug shrinks early prostate tumours or prevents them from growing to a size at which they would be detected and need treatment.

Study leader Dr Gerald Andriole, chief of urologic surgery at Washington University School of Medicine, said the drug might potentially offer thousands of men a chance to reduce their risk of the disease.

"This means more men could avoid unnecessary treatment for prostate cancer along with the costs and harmful side effects that can occur with treatment."

The National Institute for Health and Clinical Excellence (NICE) are already looking into whether dutasteride should be used for prostate cancer prevention and are due to report later this year.

Martin Ledwick, Cancer Research UK's head information nurse, said the results in the high risk population were interesting.

But he added: "Further research to see if the effects are maintained in the longer term is an important next step."

Dr Helen Rippon, head of research management at The Prostate Cancer Charity, agreed: "Of course, we don't yet know what will happen to these men in the coming years and whether they will still go on to develop the disease and it will be many years before we

know if the drug can provide any long-term benefit to men."

Daily Chocolate May Keep the Doctor Away

2010-03-30T13:43:00.000-07:00

Daily chocolate may keep the heart doctor away

By Denise Mann, Health.com

Eating as little as a quarter of an ounce of chocolate each day -- an amount equal to about one small Easter egg -- may lower your risk of experiencing a heart attack or stroke, a new study has found. For best results, the chocolate should be dark, experts say.

"Dark chocolate exhibits the greatest effects, milk chocolate fewer, and white chocolate no effects," says the lead author of the study, Brian Buijsse, a nutritional epidemiologist at the German Institute of Human Nutrition, in Nuthetal, Germany.

In the study, Buijsse and his colleagues followed nearly 20,000 people for an average of eight years. The researchers surveyed the study participants about their chocolate consumption (as well as the rest of their diet), and also tracked the heart attacks and strokes that occurred in the group.

Compared with people who rarely ate chocolate (about one bar per month), the people who ate the most chocolate (slightly more than one bar per week) had a 27 percent and 48 percent reduced risk of heart attack and stroke, respectively, the researchers found.

The heart benefits observed in the study may be due in part to lower blood pressure, the study notes. Previous studies have suggested that eating chocolate can lower blood pressure, and the researchers observed a similar -- though less pronounced -- association in this study.

"The good news is that chocolate is not as bad as we used to think, and may even lower the risk of heart disease and stroke," says Buijsse. "The bad news, at least for some of us, is that the amounts that are needed to benefit from these effects appear to be quite low."

In other words, these findings don't mean that you should stuff yourself with chocolate Easter eggs. Chocolate is high in calories, and, as with any such food, eating too much of it can swell your waistline and harm your health in other ways.

"This is only one small egg per day," says Buijsse. "Eating higher amounts will most likely result in weight gain. If people start eating small amounts of chocolate, it should replace something else, preferably other high-calorie sweets or snacks."

The people in the study were part of a larger study on the effect of diet and lifestyle on cancer risk. For the current study, Buijsse and his colleagues excluded anyone with a history of heart disease or stroke, and also controlled for age, diet, lifestyle, and other factors. Still, they note that factors not recorded in the surveys -- rather than chocolate consumption alone -- could have been responsible for some or all of the health benefits they observed.

The study had some other important limitations. Most notably, the researchers did not determine whether the study participants ate dark, milk, or white chocolate.

Using one of the surveys administered during the study, the researchers estimated that 57 percent of the participants ate milk chocolate, 24 percent ate dark chocolate, and 2 percent ate white chocolate.

This data, however, came from a subset of just under 1,600 participants, so they are merely estimates that may not have been borne out in the full study population.

Experts believe that natural compounds known as flavonoids (or flavonols), which appear to promote artery health and reduce inflammation, are responsible for the cardiovascular benefits that have been associated with chocolate consumption.

Flavonals are found in cocoa, and dark chocolate contains more cocoa than milk chocolate does.

"The benefits of chocolate come from flavonoids, and those are mainly found in dark chocolate, not Easter eggs, which are usually milk chocolate and have a lot of saturated fat," says Julia Zumpano, a registered clinical dietitian at the Cleveland Clinic, in Ohio.

"I usually recommend less than one ounce of dark chocolate a day -- a tiny square -- for heart health," she adds. "The chocolate should be at least 70 percent cocoa with limited added sugar."

This study is merely the latest to point to the heart benefits of chocolate. In addition to lower blood pressure, cocoa consumption has been linked to improved blood vessel function, lower LDL (or bad cholesterol), and higher HDL (good cholesterol) in recent years.

Despite their findings, Buijsse and his colleagues caution that more research, namely randomized trials on the heart benefits of chocolate, is needed. Buijsse admits to being conservative about his own chocolate consumption.

"If I eat chocolate, which is not on a daily basis, I limit my intake to a small piece," he says.

High Protein and Bone Health

2010-03-29T17:03:00.000-07:00

According to research published in the latest issue of the American Journal of Clinical Nutrition, a higher intake of protein does not have a deleterious effect on bone density in premenopausal women.

There's conflicting evidence about the role protein plays in bone health, Jeannette Beasley from the Group Health Research Institute in Seattle, Washington and colleagues note in their report. Protein in the diet from animal and vegetable sources is important to the development of strong bones. Yet, when protein from animal sources is digested, chemicals known to lead to bone loss are produced.

To see if there might be a tipping point at which the risks of a diet too high in protein outweigh the benefits for bone health, Beasley's team analyzed data from two large studies that looked at diet, lifestyle, and bone density in 560 women aged 14 to 40.

A typical American diet derives 10 to 15 percent of total calories from protein. In a high-protein diet, total protein calories can range from 30 to 50 percent. Protein consumption among women in the two studies ranged from a low of about 6 percent to a high of about 28 percent of total calories.

Beasley's team found that increasing protein intake did not lead to a "significant" change over time in bone density, leading them to conclude that protein intake in the "upper range of typical consumption" in the United States does not negatively affect bone health in premenopausal women.

This study appears to extend to younger women the finding of a recent analysis of 61 studies of older women that "there is a small benefit of protein on bone health, but the benefit may not necessarily translate into reduced fracture risk in the long term," Beasley told Reuters Health in an email.

That's important because "findings in young women could be different from those in older women because bone mass is still building up before age 30," Beasley said.

In the current study, higher protein intake "seemed to be more beneficial for boosting (bone density) for women age 14 to 29 years compared to those age 30 to 40 years, who have already reached their peak bone mass," Beasley pointed out.

The population of women in the analysis was predominantly non-Hispanic white. As a result, the investigators caution against applying the results to other racial-ethnic groups "with differences in bone metabolism."

The study does not speak to the risks or benefits of popular high-protein diets such as the Atkins and Zone diets, which typically have protein intake above 35 percent of total calories, Beasley noted, which is outside the dietary recommendation of 10 to 35 percent spelled out by the Institute of Medicine.

Beasley said the study findings support adoption of a well-rounded diet throughout life.

"Protein is a major constituent of bone. Consuming a nutrient-rich diet is important for building and maintaining strong bones throughout your life," she said.

SOURCE: American Journal of Clinical Nutrition, March 2010

How We Get Fat by Lyle McDonald

2010-03-26T07:54:00.001-07:00

This is a VERY, VERY, VERY, good article on HOW we get fat. The whole truth and nothing but the truth. It breaks down the urban myths. Please read, enjoy, and consider purchasing books by Lyle McDonald. They are the cutting edge.
http://www.bodyrecomposition.com/fat-loss/how-we-get-fat.html

The Robb Wolf Fish Oil Calculator

2010-03-25T14:26:00.000-07:00

Fish Oil Calculator

Too many times I approached via email, in person, and on the phone about how many fish oil capsules to take. Not any more. Robb Wolf has done the work for me. Click on the link above, plug in your values and figure out the amount of capsules to take. Please remember to install the amount for ONE capsule since many labels list the amount for two.

De-Aging The Brain

2010-03-16T04:17:00.001-07:00

This is a fascinating article on what may help keep you sharp and young. Enjoy!

Reboot Your Brain? Science Says It's Possible -A Galaxy Insight

Contrary to popular belief, recent studies have found that there are probably ways to regenerate brain matter.

Animal studies conducted at the National Institute on Aging Gerontology Research Center and the Johns Hopkins University School of Medicine, for example, have shown that both calorie restriction and intermittent fasting along with vitamin and mineral intake, increase resistance to disease, extend lifespan, and stimulate production of neurons from stem cells.

In addition, fasting has been shown to enhance synaptic elasticity, possibly increasing the ability for successful re-wiring following brain injury. These benefits appear to result from a cellular stress response, similar in concept to the greater muscular regeneration that results from the stress of regular exercise.

Additional research suggests that increasing time intervals between meals might be a better choice than chronic calorie restriction, because the resultant decline in sex hormones may adversely affect both sexual and brain performance. Sex steroid hormones testosterone and estrogen are positively impacted by an abundant food supply. In other words, you might get smarter that way, but it might adversely affect your fun in the bedroom, among other drawbacks.

But if your not keen on starving yourself, there are other options. Another recent finding, stemming from the Burnham Institute for Medical Research and Iwate University in Japan, reports that the herb rosemary contains an ingredient that fights off free radical damage in the brain. The active ingredient, known as carnosic acid (CA), can protect the brain from stroke and neurodegeneration such as Alzheimer’s and from the effects of normal aging.

Although researchers are patenting more potent forms of isolated compounds in this herb, unlike most new drugs, simply using the rosemary in its natural state may be the most safe and clinically tolerated because it is known to get into the brain and has been consumed by people for over a thousand years. The herb was used in European folk medicine to help the nervous system.

Another brain booster that Bruce N. Ames, Ph.D., a professor of biochemistry and molecular biology at the University of California, Berkeley, swears by his daily 800 mg of alpha-lipoic acid and 2,000 mg of acetyl-L-carnitine, chemicals which boost the energy output of mitochondria that power our cells. Mitochondrial decay is a major factor in aging and diseases such as Alzheimer's and diabetes. Elderly rats on these supplements had more energy and ran mazes better.

Omega-3s fatty acids DHA and EPA found in walnuts and fatty fish (such as salmon, sardines, and lake trout) are thought to help ward off Alzheimer's disease. (In addition, they likely help prevent depression and have been shown to help prevent sudden death from heart attack).

Turmeric, typically found in curry, contains curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it is even used as a salve to help heal wounds. East Asians also eat it, which might explain their lower rates (compared to the United States) of Parkinson's disease and Alzheimer's disease, in addition to various cancers. If curry isn’t part of your favorite cuisines, you might try a daily curcumin supplement of 500 to 1,000 mg.

Physical exercise may also have beneficial effects on neuron regeneration by stimulating regeneration of brain and muscle cells via activation of stress proteins and the production of growth factors. But again, additional research suggests that not all exercise is equal. Interestingly, some researchers found that exercise considered drudgery was not beneficial in neuronal regeneration, but physical activity that was engaged in purely for fun, even if equal time was spent and equal calories were burned, resulted in neuronal regeneration.

Exercise can also help reduce stress, but any stress-reducing activity, such as meditation and lifestyle changes, can help the brain. There is some evidence that chronic stress shrinks the parts of the brain involved in learning, memory, and mood. (It also delays wound healing, promotes atherosclerosis, and increases blood pressure.)

It should go without saying that short-term cognitive and physical performance is not boosted by fasting, due to metabolic changes including decrease in body temperature, decreased heart rate and blood pressure and decreased glucose and insulin levels, so you’re better off not planning a marathon or a demanding work session during a fasting period.

As part of a healthy lifestyle the prescription of moderating food intake, exercising, and eating anti-oxidant rich foods is what we’ve long known will boost longevity, but it’s good to know that we can bring our brains along with us as we make it into those golden years without being the 1 in 7 who suffers from dementia. Keep your fingers crossed and eat some rosemary chicken.

Originally posted by Rebecca Sato

Original article HERE

You are getting shorter and what to do about it.

2010-03-03T06:14:00.000-08:00

The men in the image above are the same age and were the same height in their twenties.

As we age we lose height. There are several causes. One can be demineralization through osteoporosis. The skeletal mass becomes less dense and you become less tall. Also as you age, the disks in your spine are less moist and degenerate a bit. The final cause is the one we will address however, and it is posture.

A change in posture as you age is a profound cause of loss of height. Most people simply feel that loss of height is inevitable with age and point out how their parents or grandparents are so much shorter. The truth is, bad posture, is now a young person's issue and can be change through a proactive plan of exercise.

There are two to three key areas where posture changes and causes you to shrink. The first is your stance. The way you place your feet or how far apart they are will add or subtract to your height. People tend to stand with their feet placed further apart as they gain weight. A broader base is more stable than a narrow one and an increase in weight will make you feel unstable. The key here is to stay lean and mobile. Taking a narrower stance is easy, especially if you are not overweight to begin with.

The second area is the mid back. This is the thoracic or "T" spine. The is like an virus that has spread throughout the world. The use of computers like the one I am using now, and extended commuting in cars, has produced a race of humans with a hunched, shortened, posture. When the upper back begins to round, the head adjusts by tipping up. This is unnatural. The forward flexion of the torso also limits reaching overhead properly which diminishes those muscles range of motion and strength.

The third area of is the hip flexors. These are muscles in front of the hip that lift the leg up when you are climbing steps. Constant sitting and lack of squatting cause these muscles to shorten and you actually begin to bend a bit as you stand. Of course a large pot belly can also contribute to this postural defect.

The question is, "How can I get my height back?" The answer is actually simple. You undo the action that shortened it in the first place. This takes some of the most fundamental movements that humans used to do daily. Pulling, Pushing, and Squatting are all that is needed. Here are some examples of exercises that require little equipment and can add considerable height to your stressed out frame.

The first exercise is the Overhead Press. It requires some dumbbells that can be acquired cheaply. Simply hold the 'bells at shoulder height and press overhead. You need to brace your body by tightening your abdominals and buttocks to support the torso. Your arms should lock out fully with your biceps near your ears. Do not believe in the '80's fitness myth of keeping the arms unlocked to maintain tension on the muscle. Those joints need loading to keep them healthy and a full range of motion is necessary to build posture. If you find your flexibility is limited, lift the dumbbells overhead and take a short walk. This will force you to be efficient and keep your armpit muscles tight, arms locked, and torso upright. Focus on low repetitions of multiple sets to build strength and slowly increase your muscle's range of motion to correct postural issues. This exercise goes a long way to restore your thoracic spine to it's youthful condition.

The second exercise is the Goblet Squat. It's quite simple. Hold a dumbbell with two hands like a Goblet. Keep the feet shoulder width or slightly wider, with the toes pointed slightly out. Squat down while sitting BACK. Imagine the lower legs are stuck in cement and endeavor to sit back like sitting on a toilet seat. Allow yourself to sink as low as possible and for the torso to fall between the thighs. At the bottom of the squat, use your elbows to push your knees out. The heels should be flat and you should be pushing out with your thighs. After pausing for a short stretch, come erect and tighten your buttocks enough to feel the stretch on the front of your hips. This is the hip flexor stretching. By tightening your gluteus, you allow the flexors to relax and eliminate residue tension in this area. Repeat this process for several low repetition sets. It could be one of the most important exercises you do.

The last exercise is use of the chinning bar. I say "use" since there are several drills for you to do here. The first one would be chinning. Chin ups and pull ups are critical drills to strengthen the upper body. Many cannot do them. Let me give you a technical hint. If you cannot do pull ups or chin ups, there are only two reasons for it. You are either too weak or too fat. Focused efforts with a good trainer will get you there.

The other drills require less strength, but just as much focus. They are decompression drills for the spine. They focus on using muscle of the hips, torso, and shoulder girdle to activate the spine and keep it healthy. Let's run through the drills now.
1. The first drill is to hang with a pronated grip and keep the armpit muscles tight to protect your shoulder's integrity. Now tighten the muscles that start the pull up motion and pinch your shoulder blades together forcing your chest to tip towards the ceiling. It's OK to look up at the ceiling. Relax your back muscles and bring your chest and line of sight back to level. You should feel some stretching on the front of your shoulders. The idea here is to strengthen the muscle that hold the shoulder girdle down and back and to stretch the muscle on the upper chest and front of the shoulders. Repeat about 8 times.
2. Now move down to the hips. Hang with your armpits tight once again. Start to tip your belly button to the sky while bringing the knees up to the chest. Hold for a count and lower your legs while contracting your buttocks and lower back to stretch the front of the hips and abdominal muscles. Once again do this 8 times.
3. The next move is two parts. It involves mild twisting. The first one is to move the torso left and right by subtle movements of the arms. Do not bend the arms but begin the motion of twisting in the shoulders. Lead with the head by looking left and looking right. This is a very slight, but powerful action. Repeat 8 times on each side. The second part is to use the lower body in a scissoring action to activate a mild twisting of the hip region. Move your right leg slightly over your left leg and vice versa. There is no need for violent twisting. Subtle controlled movements are much more effective. This movement can also be done 8 times per side.
4. The last action is to swing the lower body side to side like a pendulum. The muscles on the sides of the waist assist the latissimus muscles in this action. Begin with mild motions before increasing amplitude. 8 times per side is recommended.

The above drills, pressing, squatting, and pulling, will go a long way towards restoring, maintaining, and developing a healthy posture. Of course adequate protein, calcium, and Vitamin D, along with weight control are also part of the big picture. After several weeks on this program, many people will be shocked about your change in appearance.

Oats Are Good For You!

2010-02-22T09:38:00.001-08:00

J Am Diet Assoc. 2010 Feb;110(2):205-14.
Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods.

Maki KC, Beiseigel JM, Jonnalagadda SS, Gugger CK, Reeves MS, Farmer MV, Kaden VN, Rains TM.

Provident Clinical Research, Glen Ellyn, IL 60137, USA. KMaki@ProvidentCRC.com

OBJECTIVE: Weight loss and consumption of viscous fibers both lower low-density lipoprotein (LDL) cholesterol levels. We evaluated whether or not a whole-grain, ready-to-eat (RTE) oat cereal containing viscous fiber, as part of a dietary program for weight loss, lowers LDL cholesterol levels and improves other cardiovascular disease risk markers more than a dietary program alone. DESIGN: Randomized, parallel-arm, controlled trial. SUBJECTS/SETTING: Free-living, overweight and obese adults (N=204, body mass index 25 to 45) with baseline LDL cholesterol levels 130 to 200 mg/dL (3.4 to 5.2 mmol/L) were randomized; 144 were included in the main analysis of participants who completed the trial without significant protocol violations. INTERVENTION: Two portions per day of whole-grain RTE oat cereal (3 g/day oat b-glucan) or energy-matched low-fiber foods (control), as part of a reduced energy ( approximately 500 kcal/day deficit) dietary program that encouraged limiting consumption of foods high in energy and fat, portion control, and regular physical activity. MAIN OUTCOME MEASURES: Fasting lipoprotein levels, waist circumference, triceps skinfold thickness, and body weight were measured at baseline and weeks 4, 8, 10, and 12. RESULTS: LDL cholesterol level was reduced significantly more with whole-grain RTE oat cereal vs control (-8.7+/-1.0 vs -4.3+/-1.1%, P=0.005). Total cholesterol (-5.4+/-0.8 vs -2.9+/-0.9%, P=0.038) and non-high-density lipoprotein-cholesterol (-6.3+/-1.0 vs -3.3+/-1.1%, P=0.046) were also lowered significantly more with whole-grain RTE oat cereal, whereas high-density lipoprotein and triglyceride responses did not differ between groups. Weight loss was not different between groups (-2.2+/-0.3 vs -1.7+/-0.3 kg, P=0.325), but waist circumference decreased more (-3.3+/-0.4 vs -1.9+/-0.4 cm, P=0.012) with whole-grain RTE oat cereal. Larger reductions in LDL, total, and non-high-density lipoprotein cholesterol levels and waist circumference were evident as early as week 4 in the whole-grain RTE oat cereal group. CONCLUSIONS: Consumption of a whole-grain RTE oat cereal as part of a dietary program for weight loss had favorable effects on fasting lipid levels and waist circumference.
__________________

Burn It or Store It!

2010-02-16T16:35:00.001-08:00

Lyle McDonald presents a thorough article on macronutrients that will answer all those questions you have been asking for years. Listen up. Lyle's the best of the best on digesting research and making it available for the masses. Click HERE for the article.

Chocolate May Reduce Stroke Risk

2010-02-14T13:47:00.001-08:00

USA TODAY

Just in time for Valentine's Day, research out this week suggests eating chocolate may have a positive impact on stroke. Don't go buying too many heart boxes just yet, though, say the study authors.

A new analysis, which involved a review of three prior studies, suggests eating about a bar of chocolate a week can help cut the risk of stroke and lower the risk of death after a stroke. But the evidence is still limited, says study author, neurologist Gustavo Saposnik at St. Michael's Hospital, University of Toronto.

"This is something that requires further investigation," Saposnik says.

One study they looked at found that 44,489 people who ate one serving of chocolate per week were 22% less likely to have a stroke than people who ate no chocolate. Another study found that 1,169 people who ate 50 grams of chocolate once a week were 46% less likely to die following a stroke than people who didn't eat chocolate.

The research appears in this week's Neurology and will be presented at the American Academy of Neurology's 62nd annual meeting in Toronto in April.

Saposnik says future studies need to address which component in chocolate, the amount, and what kind — white, milk or dark — makes a difference.

New chocolate-stroke studies should also take into account age and gender of consumers, says Italo Mocchetti, a professor in the Department of Neuroscience at Georgetown University Medical Center. Mocchetti, who has studied flavonoids, says this chemical, which is found in cocoa, is linked to anti-inflammatory and anti-cancer properties.

The chocolate-health connection is something many clients are interested in, says Katrina Markoff, owner of the premium chocolate line Vosges.

"We get a lot of customers that come in who only want to eat dark chocolate because they believe that it helps their health — everyone speaks in cocoa percentages now," Markoff says. "This generation is really interested in super foods." USA TODAY

Can Art Devany Slow The Aging Process?

2010-02-10T08:52:00.000-08:00

Art and his wife lead a lifestyle that would tire out a couple half their age. Have they found the secret of staying strong and healthy? This article and video will tell you how they live and what they do.
CLICK HERE

The fundamentals of Arthur De Vany's Diet

The fundamentals of Arthur De Vany's diet are: get rid of carbs and packaged foods, and eat lean meat and at least two vegetable meals. - Cook by color and texture so that meals look beautiful. If you're busy, it's OK to skip meals. You don't have to have three meals a day. Snacks on nuts or celery. Drink plenty of water. Also drink tea, coffee and a little wine.

CARBS:Avoid bread, muffins, bagels, pasta, rice, potatoes, cereals, vegetable oils, beans and anything in a package -- empty, high-calorie foods with a high carbohydrate content.

FLAVOR:To add flavor to your food, De Vany recommends you use fresh ingredients like basil, garlic, parsley, rosemary, spring onions, avocados and nuts, and use various oils, such as olive oil.

FRUITS: De Vany says his focus is on melon and red grapes. Fruit juice is out. He has one or two fruits with most breakfasts, and then a piece with other meals every now and then.

VEGETABLES: Eat lots of fresh raw, steamed, sauteed or grilled vegetables. Never frozen, canned or packaged vegetables.

PROTEIN: Eat plenty of meat, such as ribs, steak, bacon, pork loin, turkey and chicken. Seafood, and eggs are good options too.

Save Your Teeth and Live Longer

2010-01-23T15:40:00.001-08:00

Diets bad for teeth are also bad for the body
Leila Gray leilag@u.washington.edu

Dental disease may be a wake-up call that your diet is harming your body.

"The five-alarm fire bell of a tooth ache is difficult to ignore," says Dr. Philippe P. Hujoel, professor of dental public health sciences at the University of Washington School of Dentistry. Beyond the immediate distress, dental pain may portend future medical problems. It may be a warning that the high-glycemic diet that led to dental problems in the short term may, in the long term, lead to potentially serious chronic diseases.

Hujoel reviewed the relationships between diet, dental disease, and chronic systemic illness in a report published July 1 in The Journal of Dental Research. He weighed two contradictory viewpoints on the role of dietary carbohydrates in health and disease. The debate surrounds fermentable carbohydates: foods that turn into simple sugars in the mouth. Fermentable carbohydrates are not just sweets like cookies, doughnuts, cake and candy. They also include bananas and several tropical fruits, sticky fruits like raisins and other dried fruits, and starchy foods like potatoes, refined wheat flour, yams, rice, pasta, pretzels, bread, and corn.

One viewpoint is that certain fermentable carbohydrates are beneficial to general health and that the harmful dental consequences of such a diet should be managed by the tools found in the oral hygiene section of drugstores. A contrasting viewpoint suggests that fermentable carbohydrates are bad for both dental and general health, and that both dental and general health need to be maintained by restricting fermentable carbohydrates.

The differing perspectives on the perceived role of dietary carbohydrates have resulted in opposing approaches to dental disease prevention, Hujoel notes, and have prompted debates in interpreting the link between dental diseases and such systemic diseases as obesity, diabetes, and some forms of cancer.

Over the past twenty years or so, Hujoel says, people have been advised to make fermentable dietary carbohydrates the foundation of their diet. Fats were considered the evil food. A high-carbohydrate diet was assumed to prevent a number of systemic chronic diseases. Unfortunately, such a diet - allegedly good for systemic health - was bad for dental health. As a result, cavities or gingival bleeding from fermentable carbohydrates could be avoided only -- and not always successfully, as Hujoel points out -- by conscientious brushing, fluorides, and other types of dental preventive measures. When these measures are not successful, people end up with cavities and gum disease.

Hujoel observed that the dental harms of fermentable carbohydrates have been recognized by what looks like every major health organization. Even those fermentable carbohydrates assumed to be good for systemic health break down into simple sugars in the mouth and promote tooth decay. All fermentable carbohydrates have the potential to induce dental decay, Hujoel notes.

But what if fermentable carbohydrates are also bad for systemic health? Hujoel asks. What if dietary guidelines would start incorporating the slew of clinical trial results suggesting that a diet low in fermentable carbohydrates improves cardiovascular markers of disease and decreases body fat? Such a change in perspective on fermentable carbohydrates, and by extension, on people's diets, could have a significant impact on the dental profession, as a diet higher in fat and protein does not cause dental diseases, he notes. Dentists would no longer be pressed to recommend to patients diets that are bad for teeth or remain mum when it comes to dietary advice. Dentists often have been reluctant, Hujoel says, to challenge the prevailing thinking on nutrition. Advising patients to reduce the amount or frequency of fermentable carbohydrate consumption is difficult when official guidelines suggested the opposite.

The close correlation between the biological mechanisms that cause dental decay and the factors responsible for high average levels of glucose in the blood is intriguing. Hujoel explains that eating sugar or fermentable carbohydrates drops the acidity levels of dental plaque and is considered an initiating cause of dental decay.

"Eating these same foods, he says, is also associated with spikes in blood sugar levels. There is fascinating evidence that suggests that the higher the glycemic level of a food, the more it will drop the acidity of dental plaque, and the higher it will raise blood sugar. So, possibly, dental decay may really be a marker for the chronic high-glycemic diets that lead to both dental decay and chronic systemic diseases. This puts a whole new light on studies that have linked dental diseases to such diverse illnesses as Alzheimer's disease and pancreatic cancer."

The correlations between dental diseases and systemic disease, he adds, provide indirect support for those researchers who have suggested that Alzheimer's disease and pancreatic cancer are due to an abnormal blood glucose metabolism.

The hypotheses on dental diseases as a marker for the diseases of civilization were postulated back in the mid-20th century by two physicians: Thomas Cleave and John Yudkin. Tragically, their work, although supported by epidemiological evidence, became largely forgotten, Hujoel notes. This is unfortunate, he adds, because dental diseases really may be the most noticeable and rapid warning sign to an individual that something is going awry with his or her diet.

"Dental problems from poor dietary habits appear in a few weeks to a few years," Hujoel explains. "Dental improvement can be rapid when habits are corrected. For example, reducing sugar intake can often improve gingivitis scores (a measurement of gum disease) in a couple of weeks. Dental disease reveals very early on that eating habits are putting a person at risk for systemic disease. Since chronic medical disease takes decades to become severe enough to be detected in screening tests, dental diseases may provide plenty of lead-time to change harmful eating habits and thereby decrease the risk of developing the other diseases of civilization."

In planning a daily or weekly menu, Hujoel suggests: "What's good for your oral health looks increasingly likely to also benefit your overall health."

# # #

The University of Washington School of Dentistry, one of only two dental schools in the Pacific Northwest, is a worldwide leader in dental education and research. It ranks third among the 57 dental schools in the United States for National Institutes of Health funding in 2009. The school furnishes comprehensive clinical care and also plays a major role in public health through its service to Medicaid patients and people with disabilities or medically compromised systems.

Fixing Your Aging Neck

2010-01-04T19:28:00.000-08:00

The neck is quite often the tell tale sign of aging in humans. The robustness of a young athlete may be revealed in the full, strong, vibrant neck. On the opposite end of life, the weak, crooked, and wrinkled neck is often a sign that life on this planet is coming to a close. It's a very visual part of the human experience.
The cosmetic component is valid, but the health issue is even more valid. A strong neck will save your life in a fall, accident, or trauma. Weak, undermuscled necks are more susceptible to whiplash, knock out, or even muscle strains.
Too often the first action taken, when you are aware of how bad your neck looks is a sprint to the plastic surgeon's office. This is effective in terms of the visual aspect, but not so effective in the practical aspect. Good surgeons can clip muscles and tighten skin and change your visual age dramatically. They offer little in the way of strengthening the neck or making it more robust and functional. Only exercise can do that. Here are some simple guidelines that can make you younger in weeks, and possibly,..... save your neck.

First off, visit your doctor to determine if exercise is appropriate for you. He may know nothing about exercise and tell you only to do walking. Fire him as a doctor and get another one who trains and has an interest in health.

These exercises use only the weight of your skull initially, to stimulate muscle growth. Most everyone is SO weak in this area, that the skull will be a sufficient level of resistance.

Lay on a bed or better yet, and exercise bench, face down, with the head free to move through it's full range of motion. Your head should be hanging over the bed or bench. Simply raise the head up and down VERY slowly for 4 repetitions. Here is the interesting part. Each repetition will take ten seconds to raise, and ten seconds to lower. This slow speed of movement will keep soreness to a minimum, and safety at an optimum. When you are finished roll to your side and repeat. You may have to brace your lower arm on the floor to be stable and secure. Make sure to work both sides of the neck. Then roll on your back. Let your head hang free and slowly lift it, bringing your chin to your chest. The key of this exercise is very slow movement.

Repeat this drill three times each week for two weeks. Then it is time to add manual resistance in the form of your own palms pressing against your head. Resistance should be smooth and even, with the same 10 second cadence. All four sides of your neck should be trained evenly. One month of training will have you actually resisting fairly hard. From here, the next step is having a training partner, someone you trust, to apply resistance in all four directions. This is the highest level of training and is used by elite athletes, but can be scaled to any trainee at any fitness level.

This simple, safe, progression will change your appearance and give you a healthier, stronger, neck. The only frosting on the cake is to use ample sunscreen to prevent sun damage and cross linkage of the skin that covers those newly developed muscles. Forget about anti wrinkling creams, jams, jellies, and marmalades. The true anti aging skin cream is called sun screen and the only true anti aging neck process is call exercise.

The End of The Sweet Tooth

2009-12-29T17:39:00.001-08:00

It may alleviate your sweet tooth, do wonderful things for your blood sugar, and minimize your afternoon hunger. What is it? Cinnamon. This common spice apparently can do amazing things for your body. The following article examines some interesting evidence regarding this wonderful tasting product. ARTICLE
Anecdotal evidence for Cinnamon is common, but don't wait till all the hard evidence is in. Enjoy it because it tastes good!

The Most Important Book You Will Ever Read

2009-12-27T08:02:00.000-08:00

Dr. John Sarno in my mind, should win the Nobel Prize. His methodology is so powerful it should be shared by everyone. I became aware of his success on this ABC TV report by John Stossel. Watch this, it's rather compelling.Video

The thought process is rather unique but also empowering. Dr. Sarno actually gives you power over pain and makes you part of the process. This means being responsible for how you feel. This is a new concept for many. It will be hard to accept, but he has too many files on patients who no longer have to be limited by perceived pain or injury.
Here is a two part interview with Dr. Sarno as well. He's rather convincing in his approach.
Part One.
Part Two.

Dr. Sarno's book is HERE on Amazon.

Avoid Looking Old. A Strength Coach's Opinion

2009-11-24T11:53:00.000-08:00

Father time can be cruel. The above photo of film tough guy, Clint Eastwood, shows that even the physically elite do not escape aging. The idea is to optimize a strategy to age well. A recent forum post by noted strength coach, Dan John, gave his rather sophisticated approach to fighting the changes associated with abundant time on this planet. I've edited some of Dan's technical terms for more clarity. Insiders in the strength game sometimes talk in another language!

"A couple of quick suggestions: first, the role of muscle building needs to be addressed. One of things that starts to mellow out is the "passion" to train. Honestly, I don't have the answer there, but a few years ago, DHEA was argued to be the answer here. So, whatever it takes to reignite the spark, do it. I suggest camps, workshops, seminars, or any kind of full leap back into whatever lights you up. Relearn everything. I think that might be part of the reason things like the Kettlebells really got me going again. Call it immersion.

With that, the older guy also needs to address specific strength and muscle building issues. Now, be sure to look up tonic and phasic muscles and you really want to build up the deltoids, triceps, rhomboids, and glutes with explosive big movements. Doing stuff like Double Kettle bell Clean and Press or Double Kettle bell Clean and Front Squat will do a lot for you. At the same time, you need to do some flexibility work , but just what you need. I find stretching the pectorals, the hamstrings, the hips, the psoas and the calves to be plenty. Absolutely, things like Bikram Yoga are great, but you can get by with much less.

Don't be afraid to do workouts like my 2-3-5-10 press workout that emphasize one weight but you get 20 reps fast. Do that five times and you have 100 reps...good for hypertrophy, yet little damage to the system.
("It's the exercise where, when people see me, they say, 'Your shoulders have gotten huge! What do you do for them?' What I do is double kettlebell presses. If you want to add size [to your shoulders], here's a series to do: do a set of 2, then a set of 3, then a set of 5, then a set of 10, and repeat that [up to four more times]. Use the same weight throughout and minimize rest between sets. If you repeat that series five times, you've done 100 kettle bell presses, and that's a huge workout. It's just a marvelous workout for building size.")

Passion can come back through gaining muscle and a little fat loss. Take your Vitamin D, follow Atkins's Induction Phase, (see the recent books) and get in the sun. For supplements, do stuff like Acetyl-L Carnitine, Alpha Lipoic Acid and more Fish Oil than you think. Also, pound down the orange flavored sugar free Metamucil. Drink your water, floss twice a day, wear a seat belt and....a big one...donate blood five times a year.

Honestly, that newer Atkins book, something like the companion or something, is a great thing to follow. Eat all you want of fish, eggs, meat, poultry...one cup of cooked veggies a day....3-4 cups of raw veggies and drink a lot of water. If you drink, but the book, "Martinis and Whipped Cream." Too bad "LoCarbCris" no longer has a site. She had great low carbohydrate drink recipes. Crystal Light and either rum, vodka or tequila is a pretty good little "how you doing!."

Sleep is huge. I take ZMA, Z-12, Fish Oil, Alpha Male ( http://www.biotest.net/ ) and some Metamucil before bed (about 45 minutes before bed) every night. I also invested in good shades, good pillows, and I worry about comfort in bed. It's worth every nickel to invest in sleep. If you live in a dorm, buy ear plugs, eye shades and a CD or something that will teach you to relax and sleep. Underrated advice here...

Train in two week blocks. If you do Kenneth Jay's VO2 max, an excellent plan, do it like I do: an 8 minutes workout, a 12 and a 15. Do THAT five times every two weeks. So, week one is 8/12/15 then week two is 8/12 and week three is 15/8/12...you get the drift. Work over two weeks. If you do something like I just mentioned, week two might be three lifting sessions where weeks one and three are two. Also, you need to nail down this issue: do I do light days or off days. I can't do light. I can only workout, so for me, an easy day is "off."
( http://www.dragondoor.com/b39.html )

Don't ignore these final two things: either do Farmer Walks and/or Sprints about twice a week. I call my sprints the "Great 8." I start off slow and taper. I don't measure the sprints and merely strive for 4 "Down and Backs." The idea is to be smooth and get into a sprinting movement. Farmer Walks for distance is something you also need to do. I would argue these last two ideas tie into everything I have said (see tonic and phasic...explosive glute work...two week blocks, whatever), but many people will become addicted to the gym for their answers and the answer is probably outside. ( http://danjohn.org/ )

Having said all of this, remember that part of the victory is simply playing longer than anybody else. I'm 52 and I'm already planning how to beat the crap out of college kids next year. In ten years, I would love to say that these guys will be competing but I have the sense that I will be in the kilt or the ring or the field and they will be discovering Scotch.

Certainly, there is more, but take care of some of this..."

Dan John's book and incredible DVD's can be purchased at www.davedraper.com

The Most Powerful Nutrients

2009-11-16T12:32:00.000-08:00

by Tom Furman

Would you like to consume a source of nutritional power that may make you healthier, leaner, and in less pain? If the answer is "yes" then look no further than your spice rack.

The top antioxidant foods including all fruit and vegetables are spices. A new study conducted in Penn State’s College of Health and Human Development is testing how much our bodies actually benefit from eating high-antioxidant spices. How quickly these antioxidants can neutralize an oxidizing agent, is called the ORAC value (Oxygen Radical Absorbance Capacity).
Do not confuse a higher ORAC value with being better.s Always eat a diet which consists of a variety of fresh foods including fruits, vegetables, and spices.

Here are some of the top spices.

1. Ginger--(Zingiber officinale) One teaspoon of ground ginger has as much antioxidants as a cup of spinach. They have been used for arthritis, bursitis; motion sickness, nausea, and it is a natural anti-inflammatory agent.

2. Cloves (Syzygium aromaticum) are dried flower buds which are native to Indonesia. Cloves are used as spice all over the world. They are rich in antioxidants, and been shown to decrease LDL cholesterol and triglyceride levels as well as improve insulin function.

3. Cinnamon (Cinamomum aromaticum) is a spice derived from the bark of a small evergreen tree. One teaspoon of cinnamon has more antioxidants than several cups fresh vegetables. Adding a little cinnamon to your diet can also help to moderate the blood glucose elevations that occur after a meal. Sprinkling some onto your cereal in the morning or into your coffee may be just what the doctor ordered.

4. Oregano (Origanum vulgaris) A popular herb used in Italian and Greek cooking, it is a high in antioxidant activity and has been used to stave off colds and flu. Oregano has both antimicrobial and anti-inflammatory properties. Oregano has more than forty times the antioxidant power of an apple.

5. Turmeric (Curcuma longa) is a plant from the ginger family and is native to South East Asia. Turmeric contains curcumin, which is thought to act as a strong pain reliever (by inhibiting the cox-2 enzyme). Curcumin may be useful for the treatment of arthritis as well for Alzheimer's disease, where it is believed to inhibit the formation of amyloid plaques. It’s currently being studied for its role in slowing down the growth of cancer cells as well as its ability to lower LDL cholesterol levels.

6. Thyme (Thymus vulgaris) has a long history of use in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Recently, researchers have discovered important volatile oil components of thyme that bring about its healing effects. They are known to include carvacolo, borneol, but most importantly, thymol.

This is only a partial list of the top spices. The wonderful thing is, as you become more adept at spicing your food, the more consistent you will be at consuming these powerful foods. They are cheap, easily accessible, and improve the quality of your meals.

Hormone Replacement Therapy with Dr. John Crisler

2009-10-07T15:56:00.000-07:00

By Tom Furman

I enjoyed attending a workshop with Dr. John Crisler at the Life Extension Foundation Conference on Anti-Aging, "Yes We Can ...Think Outside The Box" on Sunday, Oct. 4, 2009. It was held at Nova University in Davie, Florida, less than a parking lot away from the Miami Dolphins training camp.

Dr. Crisler is famous for his Hormone Replacement Therapy protocol, but calls himself, "a country doctor". He basically believes in common sense. Part of that common sense is the understanding of what is "optimal" and what is normal. He specializes in men's anti-aging medicine. He views loss of hormone with aging as a manageable condition that not only improves the quality of life, but prevents disease and lengthens life.

Here are some of the diseases associated with less than optimal hormone levels.

Cardiovascular disease
Cancer
Diabetes
Metabolic Syndrome X
Osteoporosis
Depression
Dementia (including Alzheimer's)
Erectile Dysfunction

Dr. Crisler strongly disagrees with the use of Anabolic Steroids in Sports. People in general, associate HRT with steroid use. Even some physicians do. Nothing could be further from the truth. HRT is simply restoring hormones to optimal levels, while Anabolic Steroid use in athletics may be using doses at an incredibly high level. Using blood thinners in the proper amounts is life-saving for some individuals. Using 15 times the dose of blood thinner will kill the same patient.

The speech and presentation were top-notch, informative and funny. The first segment, on Testosterone, is available HERE, in Powerpoint format. I highly recommend you download it.

The second segment of Dr. Crisler's presentation was "The Un-GHRT". It revealed his beliefs on Growth Hormone replacement. He believes it is more important to restore rather than replace. With that philosophy he uses GHRP, or Growth Hormone Releasing Peptide along with supportive measures. Primarily GHRP-6. The basis of his treatment with both GH and Testosterone is very specific blood testing. Nothing is guesswork as this area of medicine has been the Doc's specialty for over nine years. His UnGHRT lecture is also in Powerpoint format and very detailed. You can download it HERE.

Dr. Crisler has been very charitable with his time and knowledge. As anyone inside the fitness business can tell you, he's been the "go to" source for solid information about hormone replacement therapy on fitness and strength forums for years. His own website has a forum for questions on a variety of subject. He's a great source of referrals for HRT physicians as well. His website is www.allthingsmale.com .

I highly recommend checking out Dr. Crisler, then talking to your physician if the signs of low testosterone creep up on you. What are those signs? Here's the Doctor's own list. Good Luck.

Fatigue
Loss of muscle mass
Fat gain
Poor recovery
Irritability
Depression
Decreased memory
Lack of libido
Erectile Dysfunction

How To Eat Right

2009-10-07T08:01:00.000-07:00

(Our Monday night dinner: Chicken Stir Fry and veggies in toasted sesame oil).

by Tom Furman

Humans are designed to eat enough food to grow to maturity, reproduce, and die. The human body is flexible enough to deal with poor nutrition, adequate nutrition and excess nutrition. This is not to say there is not a balanced state of optimum nutrition. Unfortunately modern man is but a shadow of his efficient hunter/gatherer ancestors. Plentiful hunting grounds and lush vegetation have been replaced by spacious supermarkets and jumbo sized food courts. No longer do muscular legs hunt prey and gather fruits and nuts, but withered limbs use escalators to deliver the overfed masses to restaurants which will feed you 10,000 calories for ten bucks.

The deep fried carbohydrates being sold hardly qualify as food, but rather a cleverly designed caloric delivery system. They leave you satiated, undernourished, and overfed. The bottom line is, if you are overfat (pinch an inch), you are eating for a specific feeling that the food chemistry gives you. You are not eating for nutrition, you are not eating because the food tastes good, you are eating food for something OTHER than survival, nourishment, pleasure, or socialization. If you have clinical or morbid obesity, you are structuring your life specifically to have food present and available wherever you are. Your life is geared around food.

Calories count, period. There is no magic. Eat less calories and you will lose weight. There are more efficient macronutrient breakdowns to prevent muscle and bone loss, but no REAL magic. If calories are reduced, nutrients must be dense to provide for adequate nutrition. This requires VERY specific food choices. A benefit of reduced calories is its anti aging effect. All mammals, under low calorie conditions resist and reverse aging mechanisms.

Very important is the awareness that pastry, bread, bagels, potatoes, rice, juice, cereal, and pasta are simple starches and will rapidly feed the fat stores in your body. These foods should be replaced with low sugar fruits, greens, and vegetables from a variety of colors. Even with this beneficial trade, IT IS THE TOTAL AMOUNT OF CARBOHYDRATES IN THE DAY that counts. It goes back to the idea of the TOTAL AMOUNT OF CALORIES. There is no free lunch.

Carbohydrates vary in density and quality. You should totally ignore, and I repeat, totally ignore the labels on food that show "23 grams of carbohydrate, and only 8 grams of sugar". This is fantasy. In the case of juice, bread, breakfast cereal, and "energy bars" this is VERY misleading. The carbohydrates in those products RAPIDLY turn to sugar in the body. In fact many popular foods such as potatoes, pizza, and bagels are served in portions that exceed anything that would resemble a normal, human, carbohydrate intake.

Proteins must come from lean sources. There are healthier sources of fat than the fat that surrounds incorrect protein choices. Therefore the leanest protein choices combined with healthy, 'smart', fats from separate sources are your best bet. Lean sources from animals would be seafood, particularly coldwater fish like cod and salmon. Appropriate poultry sources would be turkey breast and chicken breast. The other parts of these birds are close to lower grade beef in terms of saturated fat and cholesterol. Some beef can be found that is less than 5% fat. This would be perfectly suitable as high grade protein source. Eggwhites, devoid of the fat-laden yolk is also a good source. Many scientists debate on the effect of the egg yolk's on blood cholesterol. This argument may go on for years, but other components of the yolk, namely arachadonic acid, and saturated fat have bad effects on blood chemistry and health. Other sources such as wild game are excellent and closely represent what our hunter/gatherer ancestors ate. These would include, ostrich, buffalo, elk, and venison. By all means, try to find sources of these alternative proteins. Lastly, dairy products like low fat milk, cottage cheese, and yogurt provide top grade protein and an excellent form of calcium.

Fat is nothing to be feared, it must be understood. There is fat to avoid, like trans and rancid fat. Then there is fat to be embraced such as monounsaturated sources and fish fat. Fat is a dense source of calories, so a little bit goes a long way. Many low fat food sources can be enhanced in nutrative value and satiation by adding the correct fats. Simply adding fish to the diet, or fish oil, has a tremendous effect the betterment of ones health. The inclusion of olive oil, macadamia nuts, almonds, and avocados provide flavor, nutrients, and a healthy dose of friendly fats. Never eating anything fried is another simple tool that points your metabolic compass in the right direction. Burning fats or exposing them to excessive air or heat is to be avoided entirely. A simple list of good fats vs bad fats, and some simple storage and preparation guidelines are all that is needed to integrate fats into a proper fat loss and fitness program. One quick postscript on fat,..under no circumstances are potato chips, french fries, or bacon good. They represent the rotton end of the bad fat spectrum. I have never seen a potato chip walk the earth. Once again this goes double for frying,...DON'T. You are using an effective delivery mechanism to induce rancid, overheated fat to your body and the body of your loved ones.

You must have short term goals, and a long term outlook. You must have a plan to reformat your lifestyle and get lean. The idea that diets do not work is an interesting one however. Any diet, by any design,has to work. It is based on a reduction of calories. Physics work, try dropping a pen and see if it hits the ground. Most frequently, it will. That means the laws of physics are intact. You can safely assume that increase activity and decreasing intake will result in a reduction of stored energy (BODYFAT).

That leaves the ball in your court. Since this energy formula works for everyone, only you can be responsible for your degree of obesity. In life, most often, the individual determines what goes in his mouth and how active his/her day is. NO ONE else determines this. The exceptions of course are things like concentration camps with inadequate calories and forced labor. Magically, everyone is devoid of fat, muscle, and health, through inhumane treatment. The example is relevant however. There is not ONE obese person in the crowd that is resistant to the energy in versus energy out formula. The opposite case of losing control over choice is the child whose diet is governed by misguided or uninformed adults. Then the natural energy demands of growth, childhood activity, and high metabolic rate, are outgunned by a diet of densely caloric foods that are rich in bad fats, loaded with simple carbs, and highly accessable by clever marketing. The average adult, therefore, is totally responsible for their bodyfat levels.

The word RESPONSIBLE sounds heavy, but is wonderful news. If you created it, you can change it. You have ABSOLUTE control over your bodyfat levels. Many people live in a world of avoiding responsibility, and living with a highly developed excuse-making mechanism. They are not responsible for ANYTHING in their lives. They always lay the blame for poor decision making elsewhere. They blame bodyfat on addictions, stress, hormones, genetics, horoscopes, relationships, and nationality, yet fail to realize that the one common denominator mathematically involved in all of these excuses is THEM. For them, they are not fat because of choices they made. Diets do not work for them. It's as if some scary little gnomes from the movie "Phantasm" come in their bedroom at night and stuff cream pies in their mouth while they are asleep. They wake up magically more obese than they were the night before! Remember this, if you have control, you have the ability to change anything, if you don't have control, someone else does. Let's hope that someone else is adequately schooled in diet and exercise to force you into a good program.

In a discussion of fat loss it is important to mention genetics. If you want a lean, fit, body, with little effort, choose your parents correctly. Make sure they are tall, lean, and have well defined muscles. Also make sure those parents enjoy physical activity and learning. The truth is you are stuck with the cards nature dealt you. Even if you have hormonal problems, injuries, and obesity on both sides of the family tree, your body is subject to the energy formula. The manner in which you get fat, in fact, is determined by genetics. Your genes control the amount of muscle mass, bone length, neurological efficiency, and hormonal make up. This means that only you can determine where you want to take the vehicle that you call your body. We all know someone who eats everything and is naturally thin and fit. They may say that they were athletic when they were young, or worked on a farm or other labor intensive job in their youth. This they claim, may be why they have been fairly strong and slender all of their lives. They of course may also believe in Bigfoot and Crop Circles. The reason they have a superior genetic make up is their gene pool. Dribbling a basketball will not make you 7 feet tall, your parents determined that. A 22 inch waist on a woman is determined by heredity and not training. In fact, a small waist is less stable and probably under-muscled. 300 pounders and 7 footers die sooner than folks of average height. Enter the realm of reality and live in the now. How you looked in high school, during football, in your twenties, at your wedding, before your first child, yadda-yadda,...WHO CARES? You cannot change the past, and it is gone anyway. You have definite control over the NOW. You have the power to make decisions, you can understand the grade school math, you can decipher the middle school physics, and you can reproduce the high school physical education exercise program and be successful.

The pathway to fat loss begins with accountability. Be responsible, look in the mirror and point the finger at the only person in control. Do not blame your parents, your youth, your genetics, your spouse, your friends, the food industry, fast food restaurants, addictions, allergies, depression, hormones, doctors, or the media. Take control and wield the power of change. Don't be the person stuffing food down their pie-hole whining about everything, but doing nothing. In fact take a photo or video of your self and use it as a reference as you are successful in your fat reduction program. Also forget the nonsense that the camera adds ten pounds. That would mean that many people have six cameras pointed at them at once. Use simple measurement tools like a bathroom scale and a tape measure for the waist. Do not get hung up on the numbers, just realize there will be a non linear reduction over a period of time. The closer you are to VERY lean, the harder it is to get leaner. This is why the exercise is SO important. It gives shape to the body that was covered previously with pounds and pounds of fat.

The last component, is the need for coaching. No one is born with all the specialized knowledge in the world. You may need a guide or coach to inform, motivate, and entertain you on your journey. There is no need to reinvent the wheel. Find someone who can give you clear guidelines, sensible rules, and appropriate distinctions. If anything they say sounds like it is something for nothing, ...run away. Dietary voodoo promises magic but delivers only smoke and mirrors. Remember though, mystery holds more attention than logic. The elaborate spin attached to special diets may only be masking the authors denial of reality. Physics work, voodoo dieticians and trainers don't. The simple energy formula with a basic understanding of food groups and the application of physical activity will work magic in the right hands. There is NO need for dis-illusion, illusions, or new age flamboyance. Keep it real, keep it focused, and keep making small decisions that will forever change your bodyfat levels and fitness profile.

Supplements That May Aid in Weight Loss

2009-10-06T06:45:00.000-07:00

by Robin White

I took notes here on a lecture by Dr. Stacey Nottingham at "Yes We Can...Think Outside the Box" Conference on Science-Based Medicine at Nova Southeastern University on Sunday, October 4, 2009.

"The Science of Weight Loss"

Just a note: This is a subject that is so controversial, but it is such a popular subject these days, I decided to cover it in the blog. I do want to also note, that the idea of taking a pill in the place of exercise and proper eating is abhorrent to me, I also recognize that some people need some extra help to jump start and so this article may be of some help. Additionally, these supplements are by no means the only ones that can be used. I encourage you to write to us with your own experiences and thoughts.

Her lecture divides into 3 parts: 1) The body's ability to burn fat, 2) About Your Brain & 3) It's About Balancing Your Hormones

Your body is an energy machine. every activity requires energy.

The Hidden C's: Carbohydrates (converts to sugar in the blood)

Insulin Resistance. (She was asked so much about this topic, she felt it necessary to explain in detail)

When the body has an overload of insulin pumped into the bloodstream, after a long time of insulin "reacting" and trying to get sugar out of the bloodstream and into the muscles/ liver or fat, it becomes "tired" or "saturated" with the message and begins ignoring the call for insulin. It is at the this point that the body has become "insulin resistant". This is the beginning of type 2 Diabetes.

Dr. Nottingham noted that she had battled years of being overweight and has found supplements that helped with her own weight loss.

She explained her theory on what to use and why to use them.

1) Green Tea. Green tea's main advantage for weight loss is that it pulls sugar out of the blood, combating insulin resistance.

2) Vanadyl Sulfate. She uses this for what she calls "stubborn sugar". She describes stubborn sugar as those people with a glucose level of over 100. It is composed of vanadium and mimics the effects of insulin and also helps with insulin resistance. Diabetics can use this with their regular medications. Suggested dosage is 7.5mg 2x per day.

3) Fiber. Pectin, Guar, Psyllium. Metamucil is NOT considered fiber in Stacey's book. This kind of fiber is like a paste. You eat it maybe 30 minutes before a meal. It makes you feel full. It is important to use very little at first, because it can cause a lot of gas. Start with 1 gram and go up as needed.

4) Magnesium. If you take 160-325mg before bedtime, it helps keep you regular and increases GABA in the brain, so it is very relaxing.

5) Carb Blockers. Amylase Enzyme or White Kidney Bean capsules (445mg 2 x day with meals) There is a brand called "Cheaters" which she named.

6) Fucoxanthin with Pomegranate Seed Oil. It is made from Brown seaweed, it activates mitochondrian uncoupling protein in fat tissue (Take 1-2 caps with every meal) Prevents regular fat cells from becoming "mature" (big) fat cells.

7) 7 KETO DHEA. This drives liver cells to burn fatty acids for energy. (100mg in the AM, and 100mg at lunch)

THE BIOLOGY OF THE BRAIN

DO YOU FEEL FULL WHEN YOU EAT?

Unknown to many thin people, a great many overweight people do not feel full when they eat. Hence they do not have any signal by the brain to tell them when to stop. Leptin is the hormone responsible for this, produced from the fat cells. It tells us when we are full. Overweight people were found to have very high levels of Leptin, which seems like an oxymoron.

Their cells are leptin resistant. (Similar to insulin resistance, in that the sensitivity to the hormone is lost.) So the leptin they have actually has no effect on the brain anymore.

She combats this in two ways:

1) Irvingia Gabonesis. Combats Leptin resistance. Increases Leptin sensitivity by inhibiting glycerol-3 phosphates dehydrogenase (takes up to 8 weeks) Not an appetite suppressant. (Two 150mg caps per day)

2) Fish Oil. Helps out the "feel full" mechanism.
Note: Fish oil is so good for you in so many ways, Reverse Magazine believes you should definitely be taking it. This is just one more reason to try it.

WHY DO MOST PEOPLE GAIN THEIR WEIGHT BACK?

Three reasons: Emotional, Biological and Physiological

Stop Carbohydrate Cravings by increasing Serotonin in the Brain.

2) L-Tryptophan converts to serotonin in the brain (500 to 3,000mg before sleep)

BALANCING THE HORMONES

For those under the age of 40, unless you have severe symptoms, hormone balancing is not usually an issue. If you are over 40, then it is possible that you may have hormone imbalances, which can cause you to gain undue or sudden weight in the stomach area.s

Balance out Estrogen, Progesterone and Testosterone. Correct estrogen dominance by having a hormone panel and getting on bio-identical hormones if necessary. Compounded directly to your body's needs. You will need a physician who is versed in bio-identicals to do a hormone panel, prescribe the right dosage based on that panel, and then monitor you periodically, every 6 months to a year, after you are balanced. The blood or saliva panel and diagnostic is probably around $300. The cost is very low for the actual compound, only about $40 per month.

1) The Stress Hormone - Cortisol. When we are stressed, the hypothalmus via the pituitary directs the adrenal glands to secrete Cortisol and Adrenaline.

During Stress: The Fight or Flight mechanism is activated.

A) When stress occurs, fat is broken down via the adrenaline rush, but then it dissipates.

B) Cortisol stays high, because it is needed to refuel the body after your stressful fight with the saber-toothed tiger or angry boss. Cortisol acts as a storage messenger to store the fuel.

Today, we have constant stress and no physical activity to get rid of that extra fuel.

Result: We get overweight more easily.

Cortisol stays high. It also messes with Leptin. It takes a small fat cell and makes it into a big fat cell.

Cortisol should be higher in the morning, but because of our longer hours, more stress, we end up flipping that curve, being sleepy in the morning, and often wide awake at night.

Most who would classify themselves as "night time eaters" would find their cortisol levels are probably higher at night.

STOP THE CYCLE!

Relax

a) L-Theanine - relaxes (100-400mg day)
b) Lemon Balm - reduces anxiety (600mg day)
c) Meditation

Decrease Cortisol (take in afternoon)
a) Vitamin C 3000mg day
b) Phosphatidylserine (300mg) Blunts release of cortisol
c) Omega 3 Fatty acid (Fish oil)

Dr. Stacey Nottingham is a local physician, and that can be found at: www.LifeExtension.com

To wrap things up again, the content of this material is controversial. My take on it is as follows. If you have very stubborn fat, which does not respond to a clean, limited portion diet, devoid of starchy carbs and sugar AND moderate daily exercise, then you may want to experiment with one or some of these supplements and treatments. I would start with one at a time and see how they work for you. I would not advocate spending lots of money. You could be spending a lot and get little to no results. Some people may do well, and others may not respond at all. This is really how it goes, so careful and sensible experimenting is the way to go.

Let us know your know your thoughts.

Obesity in the Workplace

2009-10-05T18:08:00.000-07:00

By Tom Furman and Robin White

Interview by Reverse Magazine with Dr. Steven Joyal, author of "What Your Doctor May Not Tell You About Diabetes" Dr. Joyal is also the Vice President of Scientific Affairs and Medical Development for Life Extension Foundation, based in Fort Lauderdale, FL.

Reverse Magazine caught up with Dr. Joyal at the "Yes We Can...Think Outside the Box" Conference on Science-Based Medicine at Nova Southeastern University on Sunday, October 4, 2009.

Reverse: Dr. Joyal, In light of the huge increase in obesity in the US, we would like to talk to you specifically about obesity as a problem in the United States workforce and how you believe it directly affects productivity in the workplace?

SJ: "The condition of obesity has such a profound impact on health and is associated with such a wide variety of diseases such as heart attack, stroke, hypertension, metabolic disorder, diabetes, sleep apnea, colon cancer, prostate cancer, asthma and so many other risks that can be incurred by obesity. This loss of health and disease can be directly attributable to loss of productivity in the workplace."

Reverse: Everyone may have a different idea of what obesity is, so for the record, we would like to get your definition of obesity.

SJ: "My definition would be a BMI over 30." (BMI is Body Mass Index, wikipedia describes this calculation as weight in lbs. x 703, divided by your height squared.) Another ‘real world’ way to understand obesity is about 30 lbs. or more over ideal body weight assuming a person is about 5’4” tall.”

Reverse: Well, ideal weight might also be a little subjective, for instance we remember those Health charts that insurance companies used to send out about ideal body weight and thought they were a little bit heavier than ideal.

SJ: "That's interesting, because according to most of those charts, I am considered obese at 195 lbs." (Dr. Joyal does not look obese, he is about 6'1'' and quite trim) "Those charts do not take into consideration waist size. For instance, a man with a 40 inch waist at 195 lbs. would be considered obese, but if he is 195 lbs. with a waist of 32 inches, then not at all. So, body composition must also be considered."

"So, to further elaborate on this, what we also use to characterize metabolic disease risk in the context of determining obesity, is if a man has a waist size over 40 inches and a woman has a waist size of over 35 inches, we consider them to be at significant risk of disease."

Reverse: Ok, so then that brings us back to the workplace. We feel that one of the big obstacles is the workplace itself. We are wondering what your ideas would be on how to get companies to give incentives to workers to stay healthier, because after all, it would improve their bottom line.

SJ: "An on-site gym is one of the best ways to encourage workers to get healthier. There is so much data that shows the enormous benefits that moderate exercise for an average of 30 minutes per day can effect on body composition, lipids, glucose levels and a host of other health indicators. The quality of the workers lives, how happy they are directly affects their productivity. A happy worker is a productive worker."

"Another idea if an employer cannot put in a gym, is to offer incentives of wellness credits toward a gym membership"

"Flexibility in the workplace is another idea. Allowing workers the freedom to work from home also helps employers to retain highly skilled and productive workers."

Reverse: It would be cool for employers to give memberships to Life Extension.

SJ: "Yes, employers could offer an automatic membership to Life Extension Foundation where they could take advantage of all the latest scientific information we publish in our monthly publication, as well as discounted supplements."

Reverse: One last question. How do you see the new proposed Obama Healthcare plan as affecting obesity in the workplace? Do you think it will help, hinder or have no effect at all?

SJ: "I think that there is a growing awareness in the highest levels of government that our modern system of healthcare s based on a "disease model". It is good at treating acute illness, and not very good at the prevention of it."

"I think they realize that it is easier and less costly in the long run to prevent disease. We are in a unique advantage right now that baby boomers are starting to reach retirement age and they do not seem likely to settle for the same quality of life as their parents did. They want a greater quality of life. So, that huge population may well have a greater influence on the medical community to be more responsive to the prevention of disease."

Reverse: Thank you Dr. Joyal, we appreciate your time in answering our questions.

Life Extension Foundation can be found on the web at: http://www.LifeExtension.com

We Will Reverse Your Aging

2009-09-30T17:59:00.000-07:00

Young, healthy muscle (left column) appears pink and red. In contrast, the old muscle is marked by scarring and inflammation, as evidenced by the yellow and blue areas. This difference between old and young tissue occurs both in the muscle's normal state and after two weeks of immobilization in a cast. Exercise after cast removal did not significantly improve old muscle regeneration; scarring and inflammation persisted, or worsened in many cases. Credit: Morgan E. Carlson and Irina M. Conboy, UC Berkeley

Clock Turned Back on Aging Muscles, Researchers Claim

By Robert Roy Britt, Editorial Director

Scientists have found and manipulated body chemistry linked to the aging of muscles and were able to turn back the clock on old human muscle, restoring its ability to repair and rebuild itself, they said today.

The study involved a small number of participants, however. And the news is not all rosy.

Importantly, the research also found evidence that aging muscles need to be kept in shape, because long periods of atrophy are more challenging to overcome. Older muscles do not respond as well to sudden bouts of exercise, the scientists discovered. And rather than building muscle, an older person can generate scar tissue upon, say, lifting weights after long periods of inactivity.

The findings are detailed today in the European journal EMBO Molecular Medicine.

"Our study shows that the ability of old human muscle to be maintained and repaired by muscle stem cells can be restored to youthful vigor given the right mix of biochemical signals," said study leader Irina Conboy of the University of California, Berkeley. "This provides promising new targets for forestalling the debilitating muscle atrophy that accompanies aging, and perhaps other tissue degenerative disorders as well."

More research would be needed before any anti-aging products might result from the work, however.

Strong mysteries

Scientists know that muscles deteriorate rapidly in old age. Mechanisms that prevent muscle breakdown work less effectively in people over the age of 65, a study earlier this month found. Other research has shown that neurons have to yell louder to kick aging muscles into gear.

Yet much about how and why muscles respond to exercise, and atrophy without it, remains unknown.

Previous research in animal models led by Conboy revealed that the ability of adult stem cells to do their job of repairing and replacing damaged tissue is governed by the molecular signals they get from surrounding muscle tissue, and that those signals change with age in ways that thwart tissue repair. But the animal studies also showed that the regenerative function in old stem cells can be revived.

Meanwhile, there is no fountain of youth for aging muscles. The best advice for now: Eat well and exercise regularly throughout life.

Human muscle atrophy

In the new study, a team of researchers compared samples of muscle tissue from nearly 30 healthy men. The young group ranged from age 21 to 24 and averaged 22.6 years old, while the older group averaged 71.3 years old, ranging from 68 to 74.

Muscle biopsies were taken from one quadriceps (upper leg muscle) of each test subject, who then had that leg immobilized in a cast for two weeks to simulate muscle atrophy. After the casts were removed, the men lifted weights to regain muscle mass. More muscle tissue samples were taken.

Analysis showed that before the legs were immobilized, the adult stem cells responsible for muscle repair and regeneration were only half as numerous in the old muscle as they were in young tissue. (Muscle stem cells produce other muscle cells.) The disparity increased during exercise, with younger tissue having four times more regenerative cells compared with the old muscle.

Muscles of the older participants showed signs of inflammation and scar tissue formation during immobility and again four weeks after the cast was removed.

"Two weeks of immobilization only mildly affected young muscle, in terms of tissue maintenance and functionality, whereas old muscle began to atrophy and manifest signs of rapid tissue deterioration," said Morgan Carlson, another UC Berkeley researcher and the study's lead author.

"The old muscle also didn't recover as well with exercise," Carlson said. "This emphasizes the importance of older populations staying active because the evidence is that for their muscle, long periods of disuse may irrevocably worsen the stem cells' regenerative environment."

The researchers warned that in the elderly, rigorous exercise after immobility can cause replacement of functional muscle by scarring and inflammation.

"It's like a Catch-22," Conboy said.

Restoring powers

Previous studies have shown that adult muscle stem cells have a receptor called Notch, which triggers growth when activated. Those stem cells also have a receptor for the protein TGF-beta that, when excessively activated, sets off a chain reaction that ultimately inhibits a cell's ability to divide. In aging mice, the decline of Notch and increased levels of TGF-beta ultimately block the stem cells' ability to rebuild muscle.

The new study found the same process at work in humans. But it also revealed that an enzyme called mitogen-activated protein kinase (MAPK) regulates Notch activity.

In old muscle, MAPK levels are low, so the Notch pathway is not activated and the stem cells no longer perform their muscle regeneration jobs properly, the researchers said.

In the lab, the researchers cultured old human muscle and forced the activation of MAPK. The regenerative ability of the old muscle was significantly enhanced, they report.

"In practical terms, we now know that to enhance regeneration of old human muscle and restore tissue health, we can either target the MAPK or the Notch pathways," Conboy said. "The ultimate goal, of course, is to move this research toward clinical trials."

The research was supported by the National Institutes of Health, the California Institute of Regenerative Medicine, the Danish Medical Research Council and the Glenn Foundation for Medical Research.
http://www.livescience.com/health/090930-aging-muscles.html

Just Quit Smoking

2009-09-27T10:16:00.001-07:00

There are many things you can rationalize. [rational lies] Smoking is not one of them. It is a filthy, killer that not only kills the practitioner, but those around them. I have always been anti smoking. Almost all of my relatives smoked during the WW2 years, then quit. These were not stressed out accountants, but mill workers and coal miners. Many of my Uncles started smoking at age 11 in fact. They all quit. As I've aged I have become more tolerant of behavior which I would think is a sign of maturity. I have no tolerance for smoking. None. I saw someone associated with a cancer benefit smoking recently. I don't understand that behavior and trying to will only build frustration with such stupidity. Here are some government facts on smoking and the diseases it causes.

Cancer
* Cancer is the second leading cause of death and was among the first diseases causually linked to smoking.
* Smoking causes about 90% of lung cancer deaths in men and almost 80% of lung cancer deaths in women. The risk of dying from lung cancer is more than 23 times higher among men who smoke cigarettes, and about 13 times higher among women who smoke cigarettes compared with never smokers.
* Smoking causes cancers of the bladder, oral cavity, pharynx, larynx (voice box), esophagus, cervix, kidney, lung, pancreas, and stomach, and causes acute myeloid leukemia.
* Rates of cancers related to cigarette smoking vary widely among members of racial/ethnic groups, but are generally highest in African-American men.

Cardiovascular Disease (Heart and Circulatory System)
* Smoking causes coronary heart disease, the leading cause of death in the United States. Cigarette smokers are 2–4 times more likely to develop coronary heart disease than nonsmokers.
* Cigarette smoking approximately doubles a person's risk for stroke.
* Cigarette smoking causes reduced circulation by narrowing the blood vessels (arteries). Smokers are more than 10 times as likely as nonsmokers to develop peripheral vascular disease.
* Smoking causes abdominal aortic aneurysm.

Respiratory Disease and Other Effects
* Cigarette smoking is associated with a tenfold increase in the risk of dying from chronic obstructive lung disease. About 90% of all deaths from chronic obstructive lung diseases are attributable to cigarette smoking.
* Cigarette smoking has many adverse reproductive and early childhood effects, including an increased risk for infertility, preterm delivery, stillbirth, low birth weight, and sudden infant death syndrome (SIDS).
* Postmenopausal women who smoke have lower bone density than women who never smoked. Women who smoke have an increased risk for hip fracture than non smokers.

By the way, adding cigarette smoking to alcohol is not additive in its destructive, killing, power, it's multiplicative. You really want to die.

Here is a link to the Mayo Clinic's article on great strategies to stop smoking. LINK

Let's also use some visual tools. Here is what your lungs look like when you smoke.

Here is what your lips look like from smoking.

Sometimes appealing to the ego is more effective than appealing to logic.
Good Luck!

Fighting Father Time

2009-09-21T19:50:00.000-07:00

In the photo above you see what happens when you set your mind on something and don't let it stop you. Bill Superfoot Wallace, American, National, Grand National Karate Champion. Undefeated PKA Middleweight Champion. Actor and stuntman. He is 64 years old, has had a double hip replacement, and he still keeps on kicking and moving. He ignores the number, and realizes that 90% of life is showing up. He is at a fighting workshop and teaching the young fighters what a battle hardened veteran can still do. He doesn't use a cane or wheel chair or have a big gut over his belt. Bill is a lifelong athlete and son of an athletic coach and has no time for getting old. Think of Superfoot when you do your workout tomorrow!

Age is Only a Number

2009-09-21T11:15:00.001-07:00

In the photo above, Jon Hinds, owner of the Monkey Bar Gym in Madison, Wisconsin, is teaching his 79 year old Mother how to do a handstand! She didn't start here, but began over months with a slow progression to this point. Nothing is impossible if you believe. Nothing.

What Type of Belly Do You Have?

2009-09-06T17:06:00.000-07:00

As a youth, I heard the term "beer belly" quite a bit. In Pittsburgh and the surrounding areas, the concentration of "beer gardens" made the "Ripley's Believe It Or Not" list. There was adequate anecdotal evidence of this occurrence in my youth for me to make some idiotic assumptions that this phenomena actually existed. That by consuming liquid calories in the form of a central nervous system depressant would actually stretch the abdominal wall and make a large, hardened, abdomen seemed to be a reasonable concept. Men would actually be proud of their distended thorax and tell you that "it isn't flab". I was actually challenged as a young child to punch a guy in the gut. It hurt my hand and wrist. I viewed it almost as a sign of robustness and strength. It actually took a health class and a reasonable teacher to explain what was going on. Not medical journals or Pub Med studies, although those added more clarity in later years. My teacher, Mr. Zona, pointed out that we stored fat in different areas. The most common were underneath the skin ( subcutaneous ), and in the abdominal cavity ( visceral ). He told us that excess fat was a health risk. He did not elaborate since it was sixth grade and we have FAR more data now about body fat.

In health news as seen online, in print, and on TV, we hear about the pear and apple shapes. We have been told that the pear shape, is unhealthy, but not as high risk as the apple shape. Storing excess fat in the subcutaneous region of the belly, buttocks, and thighs, while unsightly, is a safer state. The apple shape represents fat stored around the organs. The fat has a rich blood supply and increased the risk of high blood pressure, heart disease, and associated illnesses dramatically. Below is an example of the difference in body shape.

Remember, those with subcutaneous fat are not off the hook. Excessive body fat still represents risk, even with good blood results. Those pounds are adding stress to your knees, feet, and back. This will cause deterioration of the connective tissue which will reduce mobility and minimize the ability to burn calories. Remember, immobility is death. Mobility is youth and life.

Some individuals think liposuction or abdominoplasty is the answer. The photo below shows that while the fat apron on this morbidly obese individual has been reduced,... the visceral fat, (white area in the body scan) is exactly the same even though the subcutaneous areas have been sucked out or cut off.

Liposuction is not a method of weight reduction. The body can recreate new fat cells when you over eat and your existing fat cells reach a size limit. It's very efficient at storing energy. Cutting off rolls and fat aprons is restricted to those who have undergone massive weight loss and have excessive skin. This excess may limit mobility and represent a higher risk of skin infections.

The bad part is, the "beer belly", is simply visceral fat. It increases your chances of checking out. The good part is that it's the first place the body uses for energy in a negative calorie balance. Eat less food than you need, burn more calories than you take in, and your visceral fat will reduce in size. Your mobility will increase and you can pursue more vigorous activity to get in even better shape. It's really that simple. It's your responsibility to take charge of what is put in your mouth.