health
My workouts lately...
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Ask anybody – from your doctor to your green grocer – and they will recite the ‘rules’ of burning fat:
you need to perform endurance exercise for at least 20mins maintaining your heart rate in the ‘fat burning zone’ yada yada yada. They will also throw in the word ‘fit’ with the implication that it means the same thing as ‘lean’. But it doesn’t.
‘Fit’ is about being able to function ‘normally’ for a human. Its not about being lean.
‘Fat burning’ is about a technical, biochemical process whereby fatty acids provide temporary energy needs to your cells. We all burn fat; regularly. Even fat people do. That you are burning fat from time to time does not mean you will wind up with lower bodyfat over time.
‘Body composition’ is concerned with the quantities of tissues that a body is made up of. Specifically, it is concerned with the quantities of fat mass and lean mass (muscle). Body Composition is your concern when you talk about wanting less fat, more muscle or both.
‘Lean’ (ie low in bodyfat) is a synonym for ‘muscular’. Both refer to having a body composition low in bodyfat. Having low bodyfat means having a high lean-mass (muscle) percentage. Even if you don’t like the idea of being ‘muscly’, low bodyfat is still a step in that direction and is what you must train for.
So in order to achieve low bodyfat, you must train for muscularity. A muscles mass relates to its maximal force output; ie strength! So to have low bodyfat requires the greatest strength possible for your bodyweight. And yet it is guaranteed that you will not achieve this through endurance (“fat burning”) exercise.
For low bodyfat, the trick is to get as strong as possible while following a meticulously measured diet to avoid gaining body weight. A ‘healthy’ but random eating plan will not do. And a starvation or low calorie diet will prevent you ever getting strong. You need food; but you need consistent quantities of the right foods.(Im reading the Paleo Diet right now)
Such a delicate balance between food and exercise requires maximally efficient exercise; not maximal quantities of exercise. You don’t want to ‘burn calories’; you want to train your body to be strong. With limited resources you need your training to direct your calories toward muscle thereby directing them away from fat.
Efficient strength exercise means low volumes of extremely heavy weight training – using the hardest, heaviest exercises such as squats and deadlifts – and pushing every set to true muscular ‘failure’ (as opposed to emotional failure). Both food and training complement one another to achieve a single measured outcome: your body composition goal.
So is endurance fitness even related to body composition? Do finite periods of ‘burning fat’ actually have any bearing on how lean a person is? The answer is NO!
In most instances endurance exercise will have a negative NET effect on body composition because you just don’t need a strong, muscular body to do low effort, high duration movement. Not only is it unnecessary; its unwise!
To sum it up I don’t do long 5 mile runs!
Happy Thanksgiving Workout
A creature of habit goes about his daily existence regardless of what the calendar says. It is just another day of work. I want to be in a state of mind where my body expects the daily attention. The daily discipline.. dedication and desire. It recognizes no excuse, no holiday, no lack of motivation as I consistently take off (diet wise) on the weekends. Results are built on consistency… in both diet and work. I have learned this over the last couple years and I make it part of my daily routine… without thought…without reservation. It is just like breathing. I need it, it is just a matter of time. I have to extend my meal plans past Friday if I want to be serious about this!
Gym was empty this morning… imagine that, I have a feeling it’s gonna be like till that New Years Resolution crap.
It was nice to get from station without worrying about others stepping on stations or crowding the dumb bell racks so they could be close to the mirror to watch themselves work. I never understood that. When I work, I focus on the muscle being worked, not the mirror and how I look doing it. To each his own I suppose.
Funny story though…I step away from the pec flyes machine this AM to grab my water and granny just steps in, changes the weights/settings and starts to do her thing….what could I say?
I digress … Enjoy the Turkey Day and eat like you mean it, cause I know come Saturday everything will be back to normal.
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Anthony Anderson’s Weight Loss
Although he was diagnosed with type 2 eight years ago, Anthony Anderson only made the decision to switch to a healthier life a year ago. Thanks to his better eating choices and a lifestyle that includes exercise, he has managed to lose 40 pounds.
The former Law and Order actor has now made a habit out of eating healthy food and exercising on a regular basis. Last year he decided to start taking more care of his body, after he realized that his condition might be getting worse if he doesn’t make an immediate lifestyle change.
“I was diagnosed with type 2 diabetes about eight years ago, but it wasn’t until early 2009 that I experienced a wake-up call and really made lifestyle changes, like losing over 40 pounds to actively manage my diabetes,” he confessed.
His family also embarked on a healthier diet and they are all careful about what they eat. Anderson’s diet now includes brown rice, baked chicken and collard greens cooked with turkey.
The actor even shared some diet tips on how to live a healthier life, while still enjoying meals.
Anthony Anderson’s Healthy Diet Tips
- Skim the fat from meat juices before making gravy or sauces.
- Reduce the amount of sugar you add to your sweet potatoes and squash.
- Help your guests eat healthier and manage their portion sizes. Try reducing the number of food choices offered. You don’t have to have such a big selection of food!
- Use smaller plates.
- Cut desserts into smaller pieces.
- After that Thanksgiving meal, think about taking a long walk. It may be the perfect post-dessert activity!
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Fitness to Do list
Implement the following suggestions immediately for better muscle gains and better long-term health.
1. Drink a gallon of water throughout the day.
2. Increase fiber consumption.
3. Increase vegetable and fruit consumption to eight or more servings daily.
4. Make a doctor’s appointment for a full physical with blood work.
5. Supplement’s for recovery. (See “Supplement Regimen” below for specific guidelines.)
6. Plan workout and recovery strategies.
7. Get a good night’s sleep (at least eight hours).
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The Law of Compensation & Tough Love
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David Banner’s Weight Loss
Southern born rapper David Banner grew up on famous Southern comfort food and knows all too well what that kind of diet can do to a figure, especially when a person is lacking a workout routine as well.
But, after weighing in at over 255 pounds, Banner decided to do something about his weight and lifestyle. He had high blood pressure, sleep apnea, and was a near diabetic so his doctor did not leave him much choice, telling him he had to get it together.
I just took it as a challenge,” he says. ” I really took it as an initiative to help people get healthy. And that pushed me that much further, and motivated me to push that much farther.”
Now that he has “got it together”, his blood pressure has dropped, the sleep apnea is virtually non existent, and he’s not diabetic. However, he still has to watch his blood pressure because, after losing the weight, the doctor’s determined that it is a genetic situation.
To accomplish the weight loss feat, Banner had to give up a few of his favorite foods such as macaroni and cheese and fried chicken, but he has found quite a few healthy foods to replace old cravings with.
I tell people is this,” he says, “once you submerge yourself into healthy eating, I am willing to bet any amount of money that you will find the same amount of healthy things that you like and dislike, that you would unhealthy things.”
Even when the singer is out on the road, he now makes it a point to eat healthy. This might even mean a stop at a grocery store to choose among healthier food options, but believes that if a person is serious enough about his or her health, he or she will find a way to make it happen.
And, serious, this man is. He’s feeling better than he did at the age of 20, enjoys running, doing things he hasn’t done in years, and even increased his weight loss goal to 205 after reaching his goal of 215.
Because he has been so excited and motivated to achieve his healthy living goals, he has become an inspiration to many of his fans and even fellow rappers. T-Pain has said that he dropped 30 pounds thanks to being inspired by Banner and his trainer, Scott Parker’s, clientele is growing because of him as well.
I was just taking it and turning it into something positive, and hopefully, motivate people to do bigger and better things, to feel better. I know I feel 100% better than I ever have,” he says.
Now, his only problem is making sure he does not lose too much weight, but rather focuses on putting the muscle back on with the help of his personal trainer.
“I know how not to — and this is strange, he [trainer,Scott Parker] said he’s never seen this before — but I can knock off five pounds in a week. I know exactly what to do. I know how to run, how to set my own plans, just based on my body chemistry and my body makeup. I know what to eat, I know how many times a day to run, I know how much water to drink in order to really control my body weight. So now I’m in a position where I know my body,” he concludes.
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"Fitness,Beautiful Body, and Sex Life: A Male Perspective"
So you say exercise helps with skin, hair, nails and body? How about you look better and as a male I’m more sexually more attracted to you? How about this “new you” has revved up your self confidence and it makes you more appealing? A person’s physical appearance can be beneficial on an emotional level.
“If health and fitness aren’t enough to get you to exercise, how about improving your sex life? Sure, exercise can help you look good and maybe that will help you get more sex, but I’m talking about increasing your drive, ability and making sex more fun. You already know why exercise is so important for your health, but you may not know the sexual benefits. So, exercise can make your sex life more enjoyable. “
I’m thinking about my ex who use to run track and boy we use to…oh…back to the article…like I was sayin’
Rules for good sex:
#1 I know from experience no girl likes it for hours upon hours, but a one minute man is worst. For enthusiastic sex, you’ll need some type of cardio. It won’t be any fun if you half ass it and fall short!
(Get that cardio in 2-3 times a week your partner will thank you later and will notice the difference in no time.)
#2 Working out has enabled me to pick up the wifey and do what ever I please, I’ll leave the rest to your imagination. I can do pushups over/on my lady, support her weight and …okay okay enough already you get the point. We might as well cover muscular strength, which is something else you’ll need. Your muscles will be contracting like crazy no matter what position you’re in, so it pays to be in shape.
(Incorporate weights as part of your regimen 2-3 times a week. Every woman likes to hold on to some arms and broad shoulders, they feel protected.)
#3 We all like variety tired of the same ol positions? Work on your flexibility. Flexibility can enhance anyone’s sex life by making it a bit easier to get into your favorite position without fussing about it.
(While cooling down after your workout, don’t forget to stretch. Not only will you be testing your Karma sutra skills but when your flexible you can afford to be a lil rougher in bed)
Keep in mind that exercise minimizes stress & sleepless nights and maximizes drive & desire.
There are several rational reasons why a physically fit person is more likely to fully enjoy sex compared to a non-fit person. For instance, improved muscle tone can increase sexual gratification since orgasms depend on multiple muscle activity. Better yet these discoveries are even better when both parties are improving their fitness.
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Special K Low Fat Granola = Healthy Food Failure!
- Image by theimpulsivebuy via Flickr
Ok…so why am I putting this in the failure category. Let me start by saying I was super excited to get this cereal. Since I’m a new dad and all, I’ve been Mr. Coupon as of late. I snatched these for $1.00 after coupons and store specials combined. Without even looking I get home, read the ingredients and start to cry. Please read ingredients below:
Ingredients
WHOLE GRAIN OATS, SUGAR, CORN SYRUP, OAT BRAN, RICE, HONEY, SOLUBLE WHEAT FIBER, MODIFIED CORN STARCH, SOY GRITS, MOLASSES, CORN FLOUR, NATURAL FLAVOR, SALT, ACACIA GUM, SOY PROTEIN ISOLATE, OAT FIBER, EVAPORATED CANE JUICE, MALT FLAVORING, HIGH FRUCTOSE CORN SYRUP, NIACINAMIDE, REDUCED IRON, BHT (PRESERVATIVE), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), ASCORBIC ACID (VITAMIN C), VITAMIN A PALMITATE, FOLIC ACID, FERROUS FUMARATE, CALCIUM PANTOTHENATE, VITAMIN D, VITAMIN B12.
There are 4 ingredients I try to stay away from and 2 of them are a NO, NO!
To make matters worse granola is a simple snack. Toasted oats with a touch of vanilla, cane, cinnamon and that is it. It is marketed as low fat, but with the sugar & HFC…it is a complete turn off.
Kellogg’s Special K Low Fat Granola = Healthy Food Failure
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