By now you have probably heard about the importance of Vitamin D. It seems to be the new fish oil of the health and fitness industry. More and more research continues to pour in about the problems that deficiencies cause. According to WebMD, " Low blood levels of the vitamin have been associated with the following: increased risk of death from cardiovascular disease, cognitive impairment in older adults, severe asthma in children and cancer. Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type 1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis." On top of that the majority of Americans are deficient, especially if you use sunscreen regularly as that blocks about 97% of absorption. Ok so we know Vitamin D is important but we also need to try to avoid that whole skin cancer thing by applying some sunscreen. As much as we want some Vitamin D it isn't a good idea to go to the beach without protection for hours at a time. This post is about what to look for when buying a lotion to protect you and your family.
The Environmental Working Group (www.ewg.org) is an awesome resource to find information on potential toxins in cosmetics/sunscreens as well as pesticides in food and other health hazards. Every year they test and rate all the sunscreens on the market and rank them according to recent research and their standards. According to The EWG, "Recently available data from an FDA study indicate that a form of vitamin A, retinyl palmitate, when applied to the skin in the presence of sunlight, may speed the development of skin tumors and lesions (NTP 2009). This evidence is troubling because the sunscreen industry adds vitamin A to 30 percent of all sunscreens." I went to my local CVS to check out the sunscreens and retinyl palmitate was a common ingredient in almost all of the sunscreens. "In FDA’s one-year study, tumors and lesions developed up to 21 percent sooner in lab animals coated in a vitamin A-laced cream (at a concentration of 0.5%) than animals treated with a vitamin-free cream. Both groups were exposed to the equivalent of just nine minutes of maximum intensity sunlight each day."
Oxybenzone is the other compound that should be avoided when choosing a sunscreen. Oxybenzone is also a potential endocrine-disrupting chemical that can cause hormone disruption and cell damage. Researchers have specifically advised against using this chemical on children, who are especially vulnerable to endocrine-disrupting chemicals. Writing in the journal the Lancet, researchers noted: "It would be prudent not to apply oxybenzone to large surface areas of skin for extended and repeated periods of time unless no alternative protection is available. There may be an additional concern for young children who have less well-developed processes of elimination and have a larger surface area per body weight than adults, with respect to systemic availability of a topically applied dose."
Here is a complete list from the EWG on the best sunscreens for 2011, http://breakingnews.ewg.org/2011sunscreen/best-sunscreens/best-beach-sport-sunscreens/
You can also search your current sunscreen to see if it contains any of the potential health dangers.
For further information I encourage you to check out www.ewg.org for yourself but in the mean time avoid RETINYL PALMITATE and OXYBENZONE!
Wednesday, August 3, 2011
Tuesday, June 28, 2011
Toxicity
I'm gonna start a small series of blogs on toxicity and the dramatic effect it can have on our health. I recently attended a 3-day seminar with Dr. Mark Schauss, someone who has been studying the effects of toxins on our lives for about 30 years. He also runs a company that does lab analysis, so he's seen over 80,000 lab tests(aka smart dude, knows what he's talking about). We covered where toxins are present and different ways to detox. Toxins have been linked to a number of problems including obesity, numerous diseases, hormone disruption, inability to lose fat and a host of other issues. I'll mention which foods to buy organic, what sunscreens to use, what cosmetics have toxins present, how to detox environmental toxins and a number of other issues.
To start I'll list the 10 things he mentions in his book "Achieving Victory Over A Toxic World" that people can start doing today. I'll go into more detail of each in the future.
10. Don't let your plastic bottle get hot. Especially since it's the summer, don't leave your plastic bottle in the car and then drink out of it. It's a great way to ingest phthalates. Phthalates have been found to disrupt the endocrine system. Several phthalate compounds have caused reduced sperm counts, testicular atrophy and structural abnormalities in the reproductive systems of male test animals, and some studies also link phthalates to liver cancer
9. Drink plenty of water and electrolytes.
8. Sweat, think exercise or a sauna. I know plenty of people that are not great sweaters, myself included. If this is the case you should be taking saunas regularly.
7. Get Laboratory testing done as a precaution, especially if you are having health issues.
6. Get rid of your mercury fillings. Mercury is one of the most toxic substances known to man. Dr. Andrew Cutler has a great book on this entitled "Amaglam Illness".
5. Detoxify heavy metals. Much more on this in the future, as different substances can pull out different metals.
4. Increase glutathione production and make glycine part of your life. "Problems occur when we are overwhelmed with too much oxidative stress or too many toxins. Then the glutathione becomes depleted and we can no longer protect ourselves against free radicals, infections, or cancer and we can't get rid of toxins. This leads to further sickness and soon we are in the downward spiral of chronic illness." - Dr. Mark Hyman
3. Never microwave food and plastics together.
2. Get educated and get involved.
1. To ensure your best chance at good health, lower your use and lessen the toxic load your body has to handle.
More coming soon, feel free to add a comment or question below.
To start I'll list the 10 things he mentions in his book "Achieving Victory Over A Toxic World" that people can start doing today. I'll go into more detail of each in the future.
10. Don't let your plastic bottle get hot. Especially since it's the summer, don't leave your plastic bottle in the car and then drink out of it. It's a great way to ingest phthalates. Phthalates have been found to disrupt the endocrine system. Several phthalate compounds have caused reduced sperm counts, testicular atrophy and structural abnormalities in the reproductive systems of male test animals, and some studies also link phthalates to liver cancer
9. Drink plenty of water and electrolytes.
8. Sweat, think exercise or a sauna. I know plenty of people that are not great sweaters, myself included. If this is the case you should be taking saunas regularly.
7. Get Laboratory testing done as a precaution, especially if you are having health issues.
6. Get rid of your mercury fillings. Mercury is one of the most toxic substances known to man. Dr. Andrew Cutler has a great book on this entitled "Amaglam Illness".
5. Detoxify heavy metals. Much more on this in the future, as different substances can pull out different metals.
4. Increase glutathione production and make glycine part of your life. "Problems occur when we are overwhelmed with too much oxidative stress or too many toxins. Then the glutathione becomes depleted and we can no longer protect ourselves against free radicals, infections, or cancer and we can't get rid of toxins. This leads to further sickness and soon we are in the downward spiral of chronic illness." - Dr. Mark Hyman
3. Never microwave food and plastics together.
2. Get educated and get involved.
1. To ensure your best chance at good health, lower your use and lessen the toxic load your body has to handle.
More coming soon, feel free to add a comment or question below.
Monday, June 13, 2011
I love Sleep!
After performing biosignature assessments to over 20 people on Saturday I realized how many people struggle with sleep quality. I used to be in the same boat before I looked into ways to help improve my ability to fall asleep as well as stay asleep throughout the night. Quality sleep is crucial for recovery, fat loss and muscle building. Through my research this is what I came up with.
1. Cortisol is our stress hormone. It is released by the adrenal glands and is involved with proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function and inflammatory response. We want our cortisol to be high in the morning and lower at night. When it stays high at night it becomes very difficult for our bodies and nervous system to calm down and fall asleep.
2. Tips to help reduce cortisol at night? Take some time away from the TV and computer before bed. Having light from the computer and TV right in your face will halt the pineal gland from producing melatonin, which is crucial for falling asleep. I like to read a book or some clients have had great success with using Holosync http://www.centerpointe.com/
3. Your bedroom should be completely dark, so you can't see your hand in front of your face. This includes street lights from outside, the small red dots on the TV, alarm clock etc. If your skin is absorbing light throughout the night it will ramp up cortisol production, bad! Want your kids to sleep better? Don't have them use a night light or unplug it after they fall asleep.
4. Turn your cell phone off! There seems to be increasing evidence that radio waves emitted from cell phones can mess with sleep cycles.
5. Other ways to reduce cortisol involve supplementing with magnesium, I personally take magnesium in capsule form with dinner and a topical mag applied behind the knees right before bed. Magnesium is a common deficiency in people and in this case can act as a nervous system sedative. Other people have also had success with ZMA, a zinc/magnesium combo. Also with kids I have heard about parents applying topical mag to the bottom of their feet to help calm them down before bed to ensure better sleep (as always consult with your Dr. first).
6. Another supplement that clients have raved about is Uber-inositol. This is a mixture of magnesium glycinate and inositol. Warning, the first time you try this take it on a Friday or Saturday night when you can sleep in because it will knock you out cold.
7. Chinese medicine relates waking up between 1-3am (assuming a 10pm bedtime) with liver issues. I clearly don't practice Chinese medicine but I have noticed a direct correlation with excess alcohol consumption on a weekend and waking up between 1-3am the following couple nights. Something to think about.
Sweet Dreams!
1. Cortisol is our stress hormone. It is released by the adrenal glands and is involved with proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function and inflammatory response. We want our cortisol to be high in the morning and lower at night. When it stays high at night it becomes very difficult for our bodies and nervous system to calm down and fall asleep.
2. Tips to help reduce cortisol at night? Take some time away from the TV and computer before bed. Having light from the computer and TV right in your face will halt the pineal gland from producing melatonin, which is crucial for falling asleep. I like to read a book or some clients have had great success with using Holosync http://www.centerpointe.com/
3. Your bedroom should be completely dark, so you can't see your hand in front of your face. This includes street lights from outside, the small red dots on the TV, alarm clock etc. If your skin is absorbing light throughout the night it will ramp up cortisol production, bad! Want your kids to sleep better? Don't have them use a night light or unplug it after they fall asleep.
4. Turn your cell phone off! There seems to be increasing evidence that radio waves emitted from cell phones can mess with sleep cycles.
5. Other ways to reduce cortisol involve supplementing with magnesium, I personally take magnesium in capsule form with dinner and a topical mag applied behind the knees right before bed. Magnesium is a common deficiency in people and in this case can act as a nervous system sedative. Other people have also had success with ZMA, a zinc/magnesium combo. Also with kids I have heard about parents applying topical mag to the bottom of their feet to help calm them down before bed to ensure better sleep (as always consult with your Dr. first).
6. Another supplement that clients have raved about is Uber-inositol. This is a mixture of magnesium glycinate and inositol. Warning, the first time you try this take it on a Friday or Saturday night when you can sleep in because it will knock you out cold.
7. Chinese medicine relates waking up between 1-3am (assuming a 10pm bedtime) with liver issues. I clearly don't practice Chinese medicine but I have noticed a direct correlation with excess alcohol consumption on a weekend and waking up between 1-3am the following couple nights. Something to think about.
Sweet Dreams!
Monday, September 20, 2010
Gaining Lean Body Mass 101, Part 1
Have you been trying to add muscle for some time with no results? It could be that your not eating enough quality nutrients or your programming isn't up to par. Although I'm against counting calories all the time it's not a bad idea to know how many you're consuming during the day. I suggest signing up for a free account on www.fitday.com, www.dailyburn.com or www.calorieking.com and tracking a few days of normal eating to see where you stand. Calorie needs are obviously very individual but most peoples maintenance calories will fall somewhere between 14 -17 kcal per pound of lean body mass. So if you are 200lbs and 15%bf your lean body mass is 170lbs. Your maintenance calories are most likely somewhere in the 2380 to 2890 range. If you want to gain muscle you need to be eating above your maintenance levels. So for our example he would need to be somewhere in the 3000-3500 range. You also need to be eating more than your lean body mass in protein every single day. Preferably spread over 5-8 meals. Make protein the basis of your meals and you'll be heading in the right direction. The rest of this list will all help build a stronger, bigger body.
1. Choose exercises that recruit the most muscle mass. Duh! Squats, deadlifts, chinups, overhead presses = much more effective than leg extensions, bicep curls, chest flys and whatever other dumb isolation exercise you are doing. This does not mean bicep curls are useless but if you can't do 10 chinups with body weight you shouldn't be wasting your time with them.
2. Cycle through 8 weeks of strength programs with 8 weeks of hypertrophy(size) programs. There are a million variations you can do but lifting in the strength range(1-6) reps and then in the hypertrophy range(6-12) will give you a nice switch up and faster gains. Changing rep ranges will allow you to recruit different muscle fiber types. In general you will have longer rest periods(2-3min) during the strength phase and shorter(45-90seconds)in the size phase. After 3-4 weeks you are gonna need to switch the exercises/grip/stance or some other variable because our bodies adapt very quickly to the same thing over and over.
3. Spending no longer than 1 hour on your workout. Just because Arnold spent 3 hours in the gym everyday and supplemented with a bucket of injectables doesn't mean you can. Your CNS(central nervous system) will be burnt out so fast it will make your head spin. Testosterone starts to decrease somewhere around the 45min mark since your first rep so get out and take your post workout shake.
4. Use progression. You need to write down what you are doing. If you bench press 185lbs for 5 reps and in 6 months you are still bench pressing 185 for 5 reps your chest is exactly the same size. Use a 1 to 2% progression for advanced lifters and 5% for beginners. Each week try to add some more weight to the bar or more reps with the same weight.
5. Stop program jumping. Just because you read something cool in Men's Health this month doesn't mean you should stop the program you started last week and do this one. You need to progress using the same exercises and when you plateau you can switch some variables and continue.
6. Take a post workout shake. If you get fat from looking at carbs use a combination of 40-60 grams of whey powder, 10-20 grams of glutamine and 2-15 grams of glycine. If you are fairly lean and handle carbs well take 150-200grams carbs(I use carb powder and grape/apple juice), 40-60grams whey. This should be taken within ten minutes of the end of your lift. Those numbers are dependent on lean body mass.
7. Have a splurge day once a week, if you are really skinny once every 5 days. This means eating 150%-200% of the normal calories you consume. Say you are gaining consistent weight eating 3500 calories a day, you need to jump that up to 5200-7000 once a week, works like a charm. This doesn't mean eat 7000 calories of crap but doing something easy like hitting a buffet for lunch will make up the difference.
8. Get enough sleep. Before I corrected my sleeping problems I was having serious problems making gains in the gym. Sleep is crucial for recovery and one of the most anabolic things you can do.
9. Lift legs twice a week. If you've been lifting legs never or once a week this will do wonders for putting on mass. Easiest way is to break it up into a quad dominant day(most squat and lunge variations) and hip dominant(deadlift variations, hamstring work) day. I also seem to end up back at this split because it makes the most sense with all factors included. Monday-upper body, Tuesday-quad dominant legs, Wednesday-off day, Thursday-upper body, Friday or Saturday-Hip dominant.
10. Work harder. This might seem simple but its amazing how many people cruise through their workouts when they easily could have given a better effort or gotten more reps. No supplement, food or training program can take the place of working harder in the hour you have in the gym. This also applies in the kitchen, just because you are "bulking" it doesn't mean you can eat shit all the time and expect the same results.
11. Get Lean first. If you can get yourself down to 10% body fat for men and 15% for women your insulin sensitivity will be greatly improved and this will be huge for gaining size with minimal fat gain.
1. Choose exercises that recruit the most muscle mass. Duh! Squats, deadlifts, chinups, overhead presses = much more effective than leg extensions, bicep curls, chest flys and whatever other dumb isolation exercise you are doing. This does not mean bicep curls are useless but if you can't do 10 chinups with body weight you shouldn't be wasting your time with them.
2. Cycle through 8 weeks of strength programs with 8 weeks of hypertrophy(size) programs. There are a million variations you can do but lifting in the strength range(1-6) reps and then in the hypertrophy range(6-12) will give you a nice switch up and faster gains. Changing rep ranges will allow you to recruit different muscle fiber types. In general you will have longer rest periods(2-3min) during the strength phase and shorter(45-90seconds)in the size phase. After 3-4 weeks you are gonna need to switch the exercises/grip/stance or some other variable because our bodies adapt very quickly to the same thing over and over.
3. Spending no longer than 1 hour on your workout. Just because Arnold spent 3 hours in the gym everyday and supplemented with a bucket of injectables doesn't mean you can. Your CNS(central nervous system) will be burnt out so fast it will make your head spin. Testosterone starts to decrease somewhere around the 45min mark since your first rep so get out and take your post workout shake.
4. Use progression. You need to write down what you are doing. If you bench press 185lbs for 5 reps and in 6 months you are still bench pressing 185 for 5 reps your chest is exactly the same size. Use a 1 to 2% progression for advanced lifters and 5% for beginners. Each week try to add some more weight to the bar or more reps with the same weight.
5. Stop program jumping. Just because you read something cool in Men's Health this month doesn't mean you should stop the program you started last week and do this one. You need to progress using the same exercises and when you plateau you can switch some variables and continue.
6. Take a post workout shake. If you get fat from looking at carbs use a combination of 40-60 grams of whey powder, 10-20 grams of glutamine and 2-15 grams of glycine. If you are fairly lean and handle carbs well take 150-200grams carbs(I use carb powder and grape/apple juice), 40-60grams whey. This should be taken within ten minutes of the end of your lift. Those numbers are dependent on lean body mass.
7. Have a splurge day once a week, if you are really skinny once every 5 days. This means eating 150%-200% of the normal calories you consume. Say you are gaining consistent weight eating 3500 calories a day, you need to jump that up to 5200-7000 once a week, works like a charm. This doesn't mean eat 7000 calories of crap but doing something easy like hitting a buffet for lunch will make up the difference.
8. Get enough sleep. Before I corrected my sleeping problems I was having serious problems making gains in the gym. Sleep is crucial for recovery and one of the most anabolic things you can do.
9. Lift legs twice a week. If you've been lifting legs never or once a week this will do wonders for putting on mass. Easiest way is to break it up into a quad dominant day(most squat and lunge variations) and hip dominant(deadlift variations, hamstring work) day. I also seem to end up back at this split because it makes the most sense with all factors included. Monday-upper body, Tuesday-quad dominant legs, Wednesday-off day, Thursday-upper body, Friday or Saturday-Hip dominant.
10. Work harder. This might seem simple but its amazing how many people cruise through their workouts when they easily could have given a better effort or gotten more reps. No supplement, food or training program can take the place of working harder in the hour you have in the gym. This also applies in the kitchen, just because you are "bulking" it doesn't mean you can eat shit all the time and expect the same results.
11. Get Lean first. If you can get yourself down to 10% body fat for men and 15% for women your insulin sensitivity will be greatly improved and this will be huge for gaining size with minimal fat gain.
Wednesday, July 21, 2010
You're Nuts!
Hey Everyone,
I'm on a train to the diamond in the rough vacation spot known as Dewey Beach, Delaware. I am snacking on some Macadamia nuts and thought about how often my clients mention nutrition going to hell when they travel. I also used to have similar issues getting stuck eating processed foods, fast foods or something that you can't even classify that lives in an airport. This was all until I found out how great nuts were for travel. They are easy to pack, take no preparation at all, have little to no carbs, are very good at controlling blood sugar and providing me with protein/good fats. Most importantly they stop me from making poor nutrition choices. Nuts are also a great snack to keep at work to save yourself during the 10am, 3pm snack times that has you reaching for the vending machine. One word of caution, nuts are a common food allergy so it's important to cycle through different kinds of nuts.
Why are nuts so great? Bunch of reasons but most importantly being
1. Studies have shown 30 to 50% decrease in heart disease with eating nuts several times a week.
2. Great source of phytonutrients and anti-oxidants.
3. Chocked full of good for you fats
Different nuts and benefits
Walnuts- Highest omega-3 content of any nut. However the omega 3 found in walnuts is different than that found in fish. Walnuts contain ALA(alpha-linolenic acid) so its important to have both fish oils and walnuts. Walnuts aid in growth reproduction and brain functioning and are a great source of key minerals.
Almonds- Great source of monounsaturated fats. This is the key fat in the Mediterranean diet which has been shown consistently through research to be associated with lower levels of heart disease, cancer and longer life spans. A serving of almonds also contain about 6grams of protein and 3g of fiber. They have little to no carbs so are great for diabetics or those on a low carb diet. Also a great source of magnesium(a common deficiency).
Pistachio Nuts- Studies link pistachios to decreased oxidative stress and improved total cholesterol and HDL(good) cholesterol levels. Unsalted pistachios also have a very high potassium to sodium ratio, helping to normalize blood pressure and maintain water balance in the body.
Pecans- Loaded with nutrients like potassium, vitamin E and beta-sitosterol, a plant compound found to lower cholesterol.
Macadamia- Highest percent of monounsaturated fats of any nut.
Peanuts- As rich in antioxidants as many fruits. About equal to blackberries and strawberries. If you are buying canned peanut butter do not get the sugary kind. These also frequently have trans fats. If it reads "partially hydrogenated oil" it also means "trans fats"
Brazil Nuts- A new favorite of mine. Highest selenium content of any food. Low selenium is linked with many different kinds of cancers and is essential for healthy immune function. Selenium also pulls out heavy metals and other toxins. Thyroid function is also dependent on selenium.
Cashews- Lower in calories than other nuts but slightly higher in carbs. Contain good fats and healthy minerals like other nuts.
Lastly the meat and nuts breakfast has been making headway in the health and fitness community. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. What??? Eat meat for breakfast?? Your crazier than I thought! Yes, cereal will make you fatter, most people aren't insulin sensitive enough to eat oatmeal. If you still eat bagels for breakfast there is zero chance you are lean. If not meat then at least eat some eggs or greek yogurt.
Eat your nuts!
I'm on a train to the diamond in the rough vacation spot known as Dewey Beach, Delaware. I am snacking on some Macadamia nuts and thought about how often my clients mention nutrition going to hell when they travel. I also used to have similar issues getting stuck eating processed foods, fast foods or something that you can't even classify that lives in an airport. This was all until I found out how great nuts were for travel. They are easy to pack, take no preparation at all, have little to no carbs, are very good at controlling blood sugar and providing me with protein/good fats. Most importantly they stop me from making poor nutrition choices. Nuts are also a great snack to keep at work to save yourself during the 10am, 3pm snack times that has you reaching for the vending machine. One word of caution, nuts are a common food allergy so it's important to cycle through different kinds of nuts.
Why are nuts so great? Bunch of reasons but most importantly being
1. Studies have shown 30 to 50% decrease in heart disease with eating nuts several times a week.
2. Great source of phytonutrients and anti-oxidants.
3. Chocked full of good for you fats
Different nuts and benefits
Walnuts- Highest omega-3 content of any nut. However the omega 3 found in walnuts is different than that found in fish. Walnuts contain ALA(alpha-linolenic acid) so its important to have both fish oils and walnuts. Walnuts aid in growth reproduction and brain functioning and are a great source of key minerals.
Almonds- Great source of monounsaturated fats. This is the key fat in the Mediterranean diet which has been shown consistently through research to be associated with lower levels of heart disease, cancer and longer life spans. A serving of almonds also contain about 6grams of protein and 3g of fiber. They have little to no carbs so are great for diabetics or those on a low carb diet. Also a great source of magnesium(a common deficiency).
Pistachio Nuts- Studies link pistachios to decreased oxidative stress and improved total cholesterol and HDL(good) cholesterol levels. Unsalted pistachios also have a very high potassium to sodium ratio, helping to normalize blood pressure and maintain water balance in the body.
Pecans- Loaded with nutrients like potassium, vitamin E and beta-sitosterol, a plant compound found to lower cholesterol.
Macadamia- Highest percent of monounsaturated fats of any nut.
Peanuts- As rich in antioxidants as many fruits. About equal to blackberries and strawberries. If you are buying canned peanut butter do not get the sugary kind. These also frequently have trans fats. If it reads "partially hydrogenated oil" it also means "trans fats"
Brazil Nuts- A new favorite of mine. Highest selenium content of any food. Low selenium is linked with many different kinds of cancers and is essential for healthy immune function. Selenium also pulls out heavy metals and other toxins. Thyroid function is also dependent on selenium.
Cashews- Lower in calories than other nuts but slightly higher in carbs. Contain good fats and healthy minerals like other nuts.
Lastly the meat and nuts breakfast has been making headway in the health and fitness community. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. What??? Eat meat for breakfast?? Your crazier than I thought! Yes, cereal will make you fatter, most people aren't insulin sensitive enough to eat oatmeal. If you still eat bagels for breakfast there is zero chance you are lean. If not meat then at least eat some eggs or greek yogurt.
Eat your nuts!
Monday, June 21, 2010
Tips for Getting Lean: Part 2
If you missed the first 21 Tips check out the May archives on the right.
22. "The definition of insanity is doing the same thing over and over and expecting different results." I have no idea who first said that but it's very true in the health and fitness industry. This applies to both nutrition and training. If you've been eating the same things and not getting leaner it should give you a pretty good indication you need to do something different.
23. Carb cycling works really well for fat loss. I'll go into this more in the future but carb cycling is very well researched via studies and real world practice. At a basic level you take in different amounts of carbs everyday dependent on your training volume/intensity/rest days etc.
24. The food pyramid sucks. It's really good at making people fatter.
25. Don't sit when you go to the gym. Seriously most of you sit all day, then go into the gym and do seated shoulder presses. seated bicep curls and seated lat pulldowns. Not saying there isn't a place for these movements but you need to move more.
26. Speaking of sitting all day, its terrible for your posture and structural balance. As a trainer I see tons of rounded shoulders, tight hips, lack of mobility in the thoracic spine etc. Fixing posture and muscle imbalance helps everything.
27. Pull more than you push. Everyone loves working the "mirror muscles". Why is Monday national bench press and bicep curl day at every gym in America? Strengthening your back and hamstrings/glutes and the rest of the posterior chain is more important. They are bigger muscles, ie. more calorie expenditure, better posture, increased metabolism etc.
28. All about EPOC. EPOC is Excess Post Exercise Oxygen Consumption. Aka how elevated your metabolism is following a workout. Steady state cardio does not raise EPOC very much, resistance training done properly raises EPOC a lot. Sometimes up to 48+ hours after a workout.
29. Avoid trans fatty acids like the plague.
30. The commercials are lying to you, high fructose corn syrup is complete garbage.
31. Crunches are a waste of your time and potentially dangerous for your lumbar spine. Ab exercises that aren't a waste of time = squats, deadlifts, chinups, any overhead press, plank variations, turkish get ups, medicine ball throws, ab rollouts. Crunches will not spot reduce the fat covering your 6 pack, the only scientifically proven way to spot reduce is through nutrition and manipulation of hormones.
32. Eat more smaller meals(4-8 depending on size) rather than 2-3 bigger meals. This is well researched and it works.
33. Get off the treadmills, ellipticals etc and sprint outside if you have the option. Hill sprints are one of the best fat loss workouts you can do. Not to mention a treadmill essentially "turns off" your hamstrings and glutes because the belt pulls you through. This sets you up for a repetitive quad dominant exercise and a future visit to the knee Dr.
34. Work really hard until it's time to not work hard. This is true for strength athletes, weightlifters, distance athletes etc. You should be working really hard with whatever you do until its time to step back and allow your body some rest. I personally work hard for 3 weeks and then take a week to "deload" or cut back on my training volume or intensity. You can not go balls to the wall all the time without it negatively impacting performance and results. If you workout twice a week it's not a big deal, but if you train 4-5 times a week it's a big deal.
35. Eat breakfast. If you aren't doing this ignore everything else I wrote and start here.
36. Add a tip daily or weekly into your routine, don't overwhelm yourself at the start.
22. "The definition of insanity is doing the same thing over and over and expecting different results." I have no idea who first said that but it's very true in the health and fitness industry. This applies to both nutrition and training. If you've been eating the same things and not getting leaner it should give you a pretty good indication you need to do something different.
23. Carb cycling works really well for fat loss. I'll go into this more in the future but carb cycling is very well researched via studies and real world practice. At a basic level you take in different amounts of carbs everyday dependent on your training volume/intensity/rest days etc.
24. The food pyramid sucks. It's really good at making people fatter.
25. Don't sit when you go to the gym. Seriously most of you sit all day, then go into the gym and do seated shoulder presses. seated bicep curls and seated lat pulldowns. Not saying there isn't a place for these movements but you need to move more.
26. Speaking of sitting all day, its terrible for your posture and structural balance. As a trainer I see tons of rounded shoulders, tight hips, lack of mobility in the thoracic spine etc. Fixing posture and muscle imbalance helps everything.
27. Pull more than you push. Everyone loves working the "mirror muscles". Why is Monday national bench press and bicep curl day at every gym in America? Strengthening your back and hamstrings/glutes and the rest of the posterior chain is more important. They are bigger muscles, ie. more calorie expenditure, better posture, increased metabolism etc.
28. All about EPOC. EPOC is Excess Post Exercise Oxygen Consumption. Aka how elevated your metabolism is following a workout. Steady state cardio does not raise EPOC very much, resistance training done properly raises EPOC a lot. Sometimes up to 48+ hours after a workout.
29. Avoid trans fatty acids like the plague.
30. The commercials are lying to you, high fructose corn syrup is complete garbage.
31. Crunches are a waste of your time and potentially dangerous for your lumbar spine. Ab exercises that aren't a waste of time = squats, deadlifts, chinups, any overhead press, plank variations, turkish get ups, medicine ball throws, ab rollouts. Crunches will not spot reduce the fat covering your 6 pack, the only scientifically proven way to spot reduce is through nutrition and manipulation of hormones.
32. Eat more smaller meals(4-8 depending on size) rather than 2-3 bigger meals. This is well researched and it works.
33. Get off the treadmills, ellipticals etc and sprint outside if you have the option. Hill sprints are one of the best fat loss workouts you can do. Not to mention a treadmill essentially "turns off" your hamstrings and glutes because the belt pulls you through. This sets you up for a repetitive quad dominant exercise and a future visit to the knee Dr.
34. Work really hard until it's time to not work hard. This is true for strength athletes, weightlifters, distance athletes etc. You should be working really hard with whatever you do until its time to step back and allow your body some rest. I personally work hard for 3 weeks and then take a week to "deload" or cut back on my training volume or intensity. You can not go balls to the wall all the time without it negatively impacting performance and results. If you workout twice a week it's not a big deal, but if you train 4-5 times a week it's a big deal.
35. Eat breakfast. If you aren't doing this ignore everything else I wrote and start here.
36. Add a tip daily or weekly into your routine, don't overwhelm yourself at the start.
Tuesday, June 1, 2010
Fix your Gut!
In my last post "Tips for Getting Lean" I mentioned gut health being a major player in getting leaner. I'm gonna dive into that a bit more and talk about a test for your HCL(stomach acid) levels that I think everyone can benefit from. First and foremost it may seem like common sense but if you can't properly digest all your food and proteins it can have a negative impact on your health and body composition. I put this number one ahead of taking multi-vitamins, fish oils, vitamin D's and other things I suggest to pretty much everyone. If you don't have the proper stomach acid levels, analyzing macro nutrient percentages and what to eat and when becomes obsolete. A few of the PhD's I saw present mentioned this being one of the major under diagnosed problems in America.
What causes declines in HCL levels?
1. Age, 90% of people over 40 are thought to suffer from hypochlorhydria(low levels of acid)
2. Stress
3. Alcohol
4. Processed foods
Taking digestive enzymes with solid meals will also eliminate gas, belching, bloating, indigestion etc. So if you know anyone that suffers from these having them take the HCL test would be very helpful.
Another reason to keep your gut healthy is the fact that 90% of our serotonin is produced there. Serotonin is a brain neurotransmitter or "happy hormone" that antidepressant meds like Prozac work on. But since almost all of serotonin is produced in the gut and not the brain it makes sense that the healthier the gut the happier you will be. If you suffer from even a small bit of depression getting your gut healthier is the number one priority. You will never get better without it.
How to perform a HCL test.
http://us.cpoliquin.com/?Click=2682
If you follow that link and search for "Digest Force". Get the 90 capsule bottle, you'll need 28 for the test. The rest you would use after you determine your HCL levels. It's cheap, 24 bucks.
1. Take 1 capsule midway through a solid meal. Wait 10 minutes, if you feel a warm sensation(similar to a hot cup of tea in your stomach) you can stop the test. If not, take 2 in the middle of the following meal, same thing. If you feel nothing, take 3 the following meal, Do this until you reach 7 capsules(Do not exceed 7 capsules).
2. If for example you feel a warm sensation after 4 capsules, go back to 3 and continue with that until you feel the warmth and then drop to two etc. This will help to restore your natural HCL levels.
3. DO NOT DO THIS TEST IF YOU HAVE ULCERS, also only take the digestive help with solid meals. If you have a shake for breakfast do not take the digest force.
4. If you fail at 7 capsules you are hypochloridic. For the sake of keeping this post short, if this happens contact me directly. From my experience with people taking the test, a lot of people who didn't think they would have issues have benefited from digestive help.
5. As always if you are a skeptical or want to learn more, I suggest doing google searches. I want people to be educated on the benefits of digestive help or the potential harm of low HCL levels.
6. For clients I haven't given the test yet, I'm going to provide you with the digest force capsules so don't purchase it.
Gut health is top priority!
What causes declines in HCL levels?
1. Age, 90% of people over 40 are thought to suffer from hypochlorhydria(low levels of acid)
2. Stress
3. Alcohol
4. Processed foods
Taking digestive enzymes with solid meals will also eliminate gas, belching, bloating, indigestion etc. So if you know anyone that suffers from these having them take the HCL test would be very helpful.
Another reason to keep your gut healthy is the fact that 90% of our serotonin is produced there. Serotonin is a brain neurotransmitter or "happy hormone" that antidepressant meds like Prozac work on. But since almost all of serotonin is produced in the gut and not the brain it makes sense that the healthier the gut the happier you will be. If you suffer from even a small bit of depression getting your gut healthier is the number one priority. You will never get better without it.
How to perform a HCL test.
http://us.cpoliquin.com/?Click=2682
If you follow that link and search for "Digest Force". Get the 90 capsule bottle, you'll need 28 for the test. The rest you would use after you determine your HCL levels. It's cheap, 24 bucks.
1. Take 1 capsule midway through a solid meal. Wait 10 minutes, if you feel a warm sensation(similar to a hot cup of tea in your stomach) you can stop the test. If not, take 2 in the middle of the following meal, same thing. If you feel nothing, take 3 the following meal, Do this until you reach 7 capsules(Do not exceed 7 capsules).
2. If for example you feel a warm sensation after 4 capsules, go back to 3 and continue with that until you feel the warmth and then drop to two etc. This will help to restore your natural HCL levels.
3. DO NOT DO THIS TEST IF YOU HAVE ULCERS, also only take the digestive help with solid meals. If you have a shake for breakfast do not take the digest force.
4. If you fail at 7 capsules you are hypochloridic. For the sake of keeping this post short, if this happens contact me directly. From my experience with people taking the test, a lot of people who didn't think they would have issues have benefited from digestive help.
5. As always if you are a skeptical or want to learn more, I suggest doing google searches. I want people to be educated on the benefits of digestive help or the potential harm of low HCL levels.
6. For clients I haven't given the test yet, I'm going to provide you with the digest force capsules so don't purchase it.
Gut health is top priority!
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