tag:blogger.com,1999:blog-68915160153826880022024-03-14T00:32:55.996-04:00FitnophreniaDirect from the Fitness Asylum, Fitness and Wellness Information with a Twist(ed) Sense of HumorUnknownnoreply@blogger.comBlogger353125tag:blogger.com,1999:blog-6891516015382688002.post-55309919134620627072015-12-23T17:31:00.002-05:002015-12-23T17:31:26.387-05:00Rebecca's Workout Today: The Mirror Has Two Face- PullsWorkout Day 1/Wk 9 Chest/Shoulders Exercise Sets Reps Load Tempo<br />
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BP Iso hold 3 6s <br />
MB chest pass 3 3 20 15 <br />
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Bench Press 4 5/4/3/10 105,110, 125 90-120 2-0-2-0<br />
95 <br />
Dips 3 AMAP BW same<br />
9,8,7 <br />
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MB Over Toss 3 3 20 15 <br />
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OP 4 8 to 10 65 90-120 same<br />
10,10,10,,8 <br />
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Sn grip hi pull 3 3 to 5 90 60-90 exp<br />
5,5,4 <br />
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Behind neck press 3 8 to 10 50 90-120 2-0-2-0<br />
10,8,8 <br />
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Bent lat raise 3 8 to 10 30 60 2-0-2-0<br />
9,9,8 <br />
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Lat raise 3 8 to 10 16.25 60 2-0-2-0<br />
9,8,8 <br />
drop set AMAP 12.5 <br />
8 <br />
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Face Pulls 3 15 to 20 35 60 2-0-2-0<br />
20,18,16 <br />
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Shoulder horn 3 8 to 10 8.75 30 same<br />
10,10,10 <br />
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Took 80 minutes total time<br />
Pre-workout Biotest Surge<br />
Intra-workout Biotest Mag-10<br />
Post- workout 5g creatine, AMP Casein & Whey 20g<br />
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<br />
<span class="Apple-style-span" style="color: orange;">Rose Morgan: I just can't eat a greasy cheeseburger in the middle of the day anymore. Doesn't it bloat you?</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;">Doris: Bloat me? No, it doesn't bloat me. Actually I thought it went real well with the spare ribs I had for breakfast.</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;">The Mirror Has Two Faces (1996)</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-70123388852155906892015-12-06T20:57:00.003-05:002015-12-06T20:57:44.816-05:00Rebecca's Workout Today: The Shank Press Redemption <br />
Clients often ask me about my personal workouts, so I decided to post a few samples here and there for your review. I am currently in week 7 of a primarily hypertrophy- oriented workout, having just come of an 8 week strength-oriented workout. I will continue this workout for 8-12 weeks, depending on my progress and if I get bored or not!<br />
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This program is based on a bodybuilder-style body part workout where I hit each body part at least twice a week. I also have complexes, heavy carries, sled push/pull, and HIIT for conditioning ( but in fairly low volume--just enough to keep the fat at bay.)<br />
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Take a look and let me know if you have any questions!<br />
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Hypertrophy Workout Day 3/ Week 7 <br />
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Exercise Sets Reps Load RI (seconds) Tempo <br />
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Dead Hang Pullup 4 FAIL BW 90-120 1-1-1-1 <br />
( to sternum) 8,6,6,5 <br />
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Rev Grip Bent Row 3 8 to 10 85 90-120 1-1-1-1 <br />
(chest supp) 3X10 <br />
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BB Shrug 3 8 to 10 85 45-60 1-1-1-3 <br />
( behind back) 3X10 <br />
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Shank Press 3 3 36 45-60 1-1-1-3 <br />
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Preacher Curl (EZ bar) 3 8 to 10 33 45-60 1-1-1-2 <br />
3X10 <br />
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Incline Curl 3 8 to 10 15 45-60 2-0-1-2 <br />
3X10 <br />
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Cable Hammer Curl 3 6 to 8 13.75 45-60 2-1-2-2 <br />
(rope) 8,6,6 last rep 20s <br />
conc hold <br />
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Wrist Curl 3 8 to 10 80/10 30-45 1-1-1-1 <br />
Reverse Wrist Curl supersets 10/10, 10/9, 10/8 <br />
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Wrist Roller 2 2 6.25 30-45 n/a <br />
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Pallof Press (band) 3 3 black band 15-30 3 s hold <br />
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Shoulder Circuit #1 3 4 to 6 39 90 reg <br />
( seat m snatch, behind wide, 5,4,4 <br />
behind narrow, Bradford, <br />
Savickas, push press) <br />
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<br />
<b>The Shawshank Redemption(1994)<br />
Andy Dufresne: "Get busy living, or get busy dying"</b> <br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-48679961471070430942015-02-27T22:58:00.000-05:002015-02-27T22:58:12.838-05:00Intervals for Everyone?HIIT or high-intensity interval training has been used in athletic populations for a long time, but has recently come into vogue with almost every other demographic ( including cardiac patients!)<br />
<br />
Intervals involves performing work bouts that are separated by passive or active rest periods.<br />
<br />
Progress can be made by changing one of the following:<br />
<br />
Duration/distance of work interval<br />
<br />
Intensity of the work interval<br />
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Duration of the recovery interval<br />
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Number of work intervals (repetitions)<br />
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Number of sets of intervals<br />
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Generally a work-to-recovery ratio is 2:1 for short intervals (60 seconds or less) or 1:1 for longer duration intervals. Your heart rate should fall to 100-110 BPM before the next work interval begins.<br />
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For more on intervals, please call us at the Fitness Asylum!<br />
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<span class="Apple-style-span" style="color: orange;">Longer than there have been fishes in the ocean, higher than any bird ever flew...</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;">Longer, Dan Fogelberg</span><br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-19839684402780873472014-11-13T16:10:00.003-05:002014-11-13T16:10:28.024-05:009 Weeks, No HalfI generally design my own workout routines, but I occasionally incorporate programs designed by others for variety, a special challenge or to experiment with different methodologies.<br />
<br />
I just finished Christian Thibaudeau's <b>915 </b>Program. It's a 9-week ( the "9" in "915"), 5 day/week strength program.<br />
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Designed around just four of the major lifts ( squat, bench press, dead lift, and power clean or snatch-grip high pull), the program also includes two assistance lifts for each move. For men, Thibs claimed that one could grow 15% stronger ( the "15" in "915") and add 7 pounds of muscle if programmed properly in the time allotted.<br />
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Each lift is essentially trained twice per week, with one strength day progressing from 80-105% 1RM and one "speed" day using around 80-82% 1RM.<br />
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If you want the complete details, check out T-nation.com.<br />
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My results? While I didn't assess how much muscle I added, I <i>did improve</i> in each of my lifts:<br />
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Bench Press: 16% improvement on 1RM ( my poorest lift, so more room for improvement)<br />
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Squat: 15% improvement<br />
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Dead Lift: 15% improvement<br />
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Snatch-grip High Pull: 8% improvement ( looks like my programming here needed tweaking.)<br />
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Overall, I am pleased with Thibs' <b>915 Workout Program </b>and will incorporate it again when I am in a strength-cycle. (Note that you can also substitute an overhead press for the bench press if you want to concentrate on that move instead.)<br />
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It's a simple program that can be used by almost anyone, so get your <i>real </i>current 1RM tested ( not your 1RM from 2001) and get cracking!<br />
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Contact us at the Fitness Asylum if you need help testing your true 1RM or learning proper form for any of these lifts. Oh, and you can leave your hat on.<br />
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<br />
<span class="Apple-style-span" style="color: lime;">Nine 1/2 Weeks(1986)</span><br />
<span class="Apple-style-span" style="color: lime;"><br /></span>
<span class="Apple-style-span" style="color: lime;">Elizabeth: How did you know? How did you know I'd respond to you the way I have?</span><br />
<span class="Apple-style-span" style="color: lime;"><br /></span>
<span class="Apple-style-span" style="color: lime;">John: I saw myself in you.</span><br />
<span class="Apple-style-span" style="color: lime;"><br /></span>
<span class="Apple-style-span" style="color: lime;"><br /></span>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-73494424824790586492014-11-03T15:50:00.002-05:002014-11-03T15:50:29.331-05:00Fireball<br />
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The Top 10 Workout Songs for November 2014<br /><br />Fort Wayne, IN – October 31, 2014 – This month's top 10 list makes three things clear:</div>
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#1. Iggy Azalea isn't going anywhere. The Levi's model and rap phenomenon shows up in the list below with two different collaborators—Rita Ora and Jennifer Lopez.</div>
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#2. Calvin Harris is quickly becoming the face of electronic dance music. He also turns up twice this month—in a pop hit alongside John Newman and a club track with Alesso and Hurts.</div>
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#3. 128 beats per minute (BPM) is the Iggy Azalea and Calvin Harris of tempos. By that I mean it's omnipresent. Seven of the ten songs below are within a few beats of this tempo.</div>
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In terms of working out, <b>128 BPM's dominance in pop music means that</b>--if you can find an exercise routine that approximates this pace--you'll never be short of new workout music. If you've already got fixed a routine, you can swap in any of the songs from that range and see how they fit. If not, you might try walking, kickboxing, or a bootcamp-style workout—all of which are good matches for this speed.</div>
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<div lang="en-US" style="font-family: Calibri; margin-bottom: 0in;">
Whatever this month's top songs lack in tempo variety, they make up for in the genre variety thanks to a woozy remix from Tove Lo, some Australian folk from Vance Joy, and the fervent rock of Walk the Moon. Whether it's the eclectic mix that draws you in or the four-on-the-floor beats, there's something here that will invigorate your workout.</div>
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<span lang="en-US">Here's the full list, according to votes placed at </span><span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">Run Hundred</a></u></span></span><span lang="en-US">--the web's most popular workout music blog.</span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/taylor-swift-welcome-new-york-117-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Taylor Swift - Welcome to New York - 117 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/tove-lo-habits-stay-high-hippie-sabotage-remix-120-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Tove Lo - Habits (Stay High) (Hippie Sabotage Remix) - 120 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/vance-joy-riptide-104-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Vance Joy - Riptide - 104 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/jennifer-lopez-iggy-azalea-booty-129-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Jennifer Lopez & Iggy Azalea - Booty - 129 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/calvin-harris-alesso-hurts-control-126-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Calvin Harris, Alesso & Hurts - Under Control - 126 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/demi-lovato-cher-lloyd-really-dont-care-cole-plante-radio-remix-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Demi Lovato & Cher Lloyd - Really Don't Care (Cole Plante Radio Remix) - 128 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/walk-moon-shut-dance-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Walk the Moon - Shut Up and Dance - 128 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/iggy-azalea-rita-ora-black-widow-justin-prime-remix-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Iggy Azalea & Rita Ora - Black Widow (Justin Prime Remix) - 128 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/pitbull-john-ryan-fireball-125-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Pitbull & John Ryan - Fireball - 125 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/calvin-harris-john-newman-blame-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Calvin Harris & John Newman - Blame - 128 BPM</span></span></span></span></a></u></span></span></div>
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To find more workout songs, folks can check out the free database at<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">RunHundred.com</a></u></span></span>. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-10184210211378012362014-09-16T11:29:00.003-04:002014-09-16T11:29:49.973-04:00Nutrition Nugget: The Whey We WereOne of my favorite nutrition and exercise websites, <i>Suppversity, </i>recently posted their analysis of a recent study by the Teheran University of Medical Sciences ( Tahavorgar, 2014) on soy versus whey protein.<br />
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The study was well- designed and administered. The study examined the effects of preloads of whey and soy protein on appetite, caloric intake, and body composition of "healthy" overweight and obese men.<br />
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For my vegan friends who went vegan to reduce bodyfat rather than for ethical reasons: some bad news. 60 grams of pre-meal <i>whey protein</i> versus soy protein resulted in ( long-term of 12 weeks) a <b>9% greater decrease in body fat and 18%greater increase in lean body mass.</b><br />
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For all the interesting details, go to Suppversity.blogspot.com.<br />
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<span class="Apple-style-span" style="color: magenta;">The Way We Were (1973)</span><br />
<br />
Hubbell Gardner: People are more important than their principles.<br />
Katie Morosky Gardner: People ARE their principles.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-4669050374527850632014-09-16T09:34:00.000-04:002014-09-16T09:34:02.605-04:00Bang Bang<br />
<div style="font-family: Calibri; margin-bottom: 0in;">
<br /><br />The Top 10 Workout Songs for September 2014<br /><br />Fort Wayne, IN – September 1, 2014 – <span style="font-style: normal;">Summer might be winding down, but you'd never guess it from this set of sunny songs. The top 10 list below kicks off with a remix of Calvin Harris' ode to the warmest season and continues to heat up from there.</span></div>
<div style="font-family: Calibri; font-style: normal; margin-bottom: 0in;">
The biggest winner of the month is Nicki Minaj—who appears once with some help from Sir Mix-a-Lot and again alongside Jessie J and Ariana Grande. Her first song “Anaconda” is perfect for starting a workout—with its abundance of energy and attitude to spare. Meanwhile, her collaboration “Bang Bang” is the month's fastest cut—with a tempo of 149 beats per minute (BPM)—making it ideal for running.</div>
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If your playlist is already heavy on Top 40 tracks—and you're looking to branch out—the last few weeks have provided a number fun, accessible tracks that have been making more noise in the clubs than on the radio. To that end, you can check out the latest in Nero's string of nightlife epics and a remix of Robyn and Röyksopp's latest single. The hook of the latter finds Robyn announcing that she's going to do what she wants—and then do it again. So, if you're looking for a go-to track when your energy is running low, this blast of assertive enthusiasm might be just what you need.</div>
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Generally speaking, the competition between acts to release the “song of the summer” should have died down by this time of year. Nevertheless, the last few weeks have seen the release of one anthem after another. If you take advantage of this bumper crop of pop and get yourself outside for some exercise, you just might be able to squeeze an extra month out of this summer.</div>
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Here's the full list, according to votes placed at <span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">Run Hundred</a></u></span></span>--the web's most popular workout music blog.</div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/calvin-harris-summer-twoloud-remix-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Calvin Harris - Summer (Twoloud Remix) - 128 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/nicki-minaj-anaconda-130-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Nicki Minaj - Anaconda - 130 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Röyksopp<a href="http://www.runhundred.com/workout-music/royksopp-robyn-zoo-station-radio-edit-125-bpm/">& Robyn - Do It Again (Zoo Station Radio Edit) - 125 BPM</a></span></span></span></span></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/nero-satisfy-124-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Nero - Satisfy - 124 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/meghan-trainor-bass-134-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Meghan Trainor - All About That Bass - 134 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/neon-hitch-yard-sale-radio-edit-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Neon Hitch - Yard Sale (Radio Edit) - 128 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/maroon-5-maps-120-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Maroon 5 - Maps - 120 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/pharrell-williams-come-get-bae-120-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Pharrell Williams - Come Get It Bae - 120 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/jessie-j-ariana-grande-nicki-minaj-bang-bang-149-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Jessie J, Ariana Grande & Nicki Minaj - Bang Bang - 149 BPM</span></span></span></span></a></u></span></span></div>
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<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/cash-cash-bebe-rexha-take-home-chainsmokers-remix-radio-edit-129-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Cash Cash & Bebe Rexha - Take Me Home (Chainsmokers Remix Radio Edit) - 129 BPM</span></span></span></span></a></u></span></span></div>
<div style="font-family: Calibri; margin-bottom: 0.08in;">
To find more workout songs, people can check out the free database at <span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">RunHundred.com</a></u></span></span>. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.<br /><br /></div>
<span class="Apple-style-span" style="font-family: Calibri;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-15388156347187776832014-05-07T14:39:00.000-04:002014-05-07T14:39:03.632-04:00 Nutrition Nuggets: Sweet Bitter LoveA recent study reported on <i>Suppversity </i>found that eating sour and/or bitter foods can help prevent cravings for sweet, salty and umami foodstuffs.<br />
<br />
Sour and bitter foods reportedly induce production of the satiety hormone CCK.<br />
<br />
I'm not sure this extends to gum, but I purchased some sugar-free "sour patch" gum in order to get some anecdotal evidence. Stay tuned.<br />
<br />
<br />
<span class="Apple-style-span" style="color: orange;">"Sweet Bitter Love"</span><br />
<span class="Apple-style-span" style="color: orange;">(1966)</span><br />
<span class="Apple-style-span" style="color: orange;">Van McCoy</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;">Sweet, sweet bitter love</span><br />
<span class="Apple-style-span" style="color: orange;">The taste still lingers</span><br />
<span class="Apple-style-span" style="color: orange;">Go through my helpless fingers</span><br />
<span class="Apple-style-span" style="color: orange;">You slipped away...</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: orange;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-60162023352847506292014-05-07T14:25:00.001-04:002014-05-07T14:25:17.687-04:00I Touch MyselfAll right then: a study of 28 volunteers from Hangzhou Normal College in China found that serum testosterone "changed significantly" in response to ejaculation after a period of abstinence.<br />
<br />
This according to a recent post on one of my <b>very favorite </b>sites, <b><u>SuppVersity.blogspot.com</u></b><br />
<b><u><br /></u></b>
The best result occurred after 7 days of abstinence; testosterone levels 145.7% above baseline!<br />
<br />
Hmmm...<br />
<br />
<span class="Apple-style-span" style="color: cyan;">"I Touch Myself"</span><br />
<span class="Apple-style-span" style="color: cyan;">The Divinyls (1990)</span><br />
<span class="Apple-style-span" style="color: cyan;">Steinberg, et al</span><br />
<span class="Apple-style-span" style="color: cyan;"><br /></span>
<span class="Apple-style-span" style="color: cyan;">I don't want anybody else</span><br />
<span class="Apple-style-span" style="color: cyan;">When I think of you</span><br />
<span class="Apple-style-span" style="color: cyan;">I touch myself</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-58997244839537878702014-04-30T14:42:00.002-04:002014-04-30T14:42:12.395-04:00Now You See Me... A Simple Fat Loss TemplateHere's a template that almost <b>anyone </b>can use to <b>lose body fat</b>. Not "weight" (which usually means water and muscle loss). Forget weight ( and I really wanted to use another "F" word here, but I'm a lady...), concentrate on fat.<br />
<br />
You don't need to sign up for any programs, buy any silly DVDs like "B613z" or any books like " The Cow Dung Diet: Spectacular Weight Loss Results Guaranteed!!!!"<br />
<br />
All you need to do is follow these guidelines:<br />
<br />
1. Eat <b>whole foods only.</b> This means lean protein sources, vegetables ( especially non-starchy vegetables), some fruit ( berries, apples, pears, for example), nuts, tubers, and some grains. I'm not getting into lots of discussion about Paleo vs. Mediterranean vs. DASH ad nauseum. I'm not even going to talk about carbs or portion sizing or nutrient timing.<br />
<br />
If you are not already eating "clean", then this is your best first step. Whole foods means potatoes, not French fries. Broiled sirloin not a McDonald's hamburger. Cheese not Cheetos. No fast food, no "packaged" foods. <b>Nothing</b> "processed". You know what this means.<br />
<br />
Start now. Right now. Don't "finish" things you have in your pantry or pretend you'll start "tomorrow."<br />
Tomorrow never comes.<br />
<br />
2. <b>Walk. </b>Every day. Briskly. For an hour. Don't have time? Baloney. ( I wanted to use another "B" word here, but I'm a lady...)<br />
<br />
3. <b>Lift heavy weights. </b>Men and women. 70% or more of your estimated 1-rep maximum. 2-3 times per week, minimum. Use compound moves and, possibly, circuits. Don't know what all this means? Hire an ACSM or NSCA certified personal trainer, at least for a few months. Can't afford it? Since you've stopped eating out and buying those daily $7 lattes you can...<br />
<br />
4. Perform <b>HIIT </b>once or twice per week. Don't know what this means? See above.<br />
<br />
5. Get adequate <b>sleep</b>. You know who you are. Jon Gruden may be able to function well on four hours per night, but you probably can't. If this means less socializing and TV, then so be it. You are serious about losing fat, right?<br />
<br />
Any questions? Contact us at the Fitness Asylum and we'll be glad to consult with you.<br />
<br />
<br />
<span class="Apple-style-span" style="color: orange;">"Many weeks now I have waited</span><br />
<span class="Apple-style-span" style="color: orange;">Oh many, many long nights I have cried</span><br />
<span class="Apple-style-span" style="color: orange;">Oh, just to see that happy morning, happy morning</span><br />
<span class="Apple-style-span" style="color: orange;">When I have you right by my side...</span><br />
<span class="Apple-style-span" style="color: orange;">( Tomorrow Never Comes, Ernest Tubb, 1945)</span><br />
<span class="Apple-style-span" style="color: orange;"><br /></span>
<span class="Apple-style-span" style="color: lime;">J. Daniel Atlas: The more you look, the less you see.</span><br />
<span class="Apple-style-span" style="color: lime;">(Now You See Me, 2013)</span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-41050409941453518992014-04-30T14:03:00.001-04:002014-04-30T14:03:15.774-04:00Creatine: Before Or After?There is a long-running debate on whether to supplement with creatine pre- or post-workout. One study, published in the <i>Journal of the International Society of Sport Nutrition </i>sheds some light<i>:</i><br />
<br />
<br />
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<span style="font-size: 12pt; line-height: 25px;">“The results from this study suggest that consuming creatine monohydrate post exercise may be superior to consuming it pre exercise with regards to improving body composition (i.e. gains in FFM, loss of FM). This is the first investigation to demonstrate that the timing of creatine intake affects the adaptive response to exercise. When subjects were pooled together, the gains in fat-free mass and muscular strength in the current investigation were similar to others. Rugby union football players who supplemented daily with creatine monohydrate over an 8-week period decreased fat mass (−1.9 kg) and increased lean tissue (+1.2 kg). They also performed better in bench and leg press tests <a href="" name="d7245e914" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B15" style="text-decoration: none; text-shadow: none;">15</a>]. Older men (71 yrs) who consumed creatine increased lean tissue mass (+3.3 kg) and improved lower body strength as measured using a 1-RM <a href="" name="d7245e918" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B32" style="text-decoration: none; text-shadow: none;">32</a>]. Using a single-limb training model, men and women who supplemented with creatine after training of the arms increased their muscle thickness. Interestingly, males had a greater increase in lean tissue mass with creatine supplementation than females <a href="" name="d7245e922" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B4" style="text-decoration: none; text-shadow: none;">4</a>]. In elite male handball players, creatine supplementation for 32 days resulted in an increase in 1-RM bench press (8.30 vs. 5.29 kg; creatine versus control) <a href="" name="d7245e926" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B33" style="text-decoration: none; text-shadow: none;">33</a>]. These and other investigations indeed show that creatine supplementation in general has a significant anabolic and performance-enhancing effect <a href="" name="d7245e930" style="text-decoration: none; text-shadow: none;"></a><a href="" name="d7245e932" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B34" style="text-decoration: none; text-shadow: none;">34</a>,<a href="http://www.jissn.com/content/10/1/36#B35" style="text-decoration: none; text-shadow: none;">35</a>] which is in agreement with the current investigation. Mechanistically, creatine supplementation has been shown to increase muscle fiber size, enhance myosin heavy chain protein synthesis, activate satellite cells as well as increase the concentrations of intramuscular ATP and PCr <a href="" name="d7245e937" style="text-decoration: none; text-shadow: none;"></a><a href="" name="d7245e939" style="text-decoration: none; text-shadow: none;"></a><a href="" name="d7245e941" style="text-decoration: none; text-shadow: none;"></a><a href="" name="d7245e943" style="text-decoration: none; text-shadow: none;"></a><a href="" name="d7245e945" style="text-decoration: none; text-shadow: none;"></a>[<a href="http://www.jissn.com/content/10/1/36#B6" style="text-decoration: none; text-shadow: none;">6</a>,<a href="http://www.jissn.com/content/10/1/36#B7" style="text-decoration: none; text-shadow: none;">7</a>,<a href="http://www.jissn.com/content/10/1/36#B12" style="text-decoration: none; text-shadow: none;">12</a>,<a href="http://www.jissn.com/content/10/1/36#B36" style="text-decoration: none; text-shadow: none;">36</a>,<a href="http://www.jissn.com/content/10/1/36#B37" style="text-decoration: none; text-shadow: none;">37</a>].</span></div>
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<span style="font-size: 12pt; line-height: 25px;">….</span></div>
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<span style="font-size: 12pt; line-height: 25px;">Our investigation did not involve the use of protein, carbohydrate or amino acids. Whether creatine uptake is truly sensitive to timed intake is not entirely known despite the superior gains in the POST-SUPP group…</span></div>
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<span style="font-size: 12pt; line-height: 25px;">In conclusion, <span class="Apple-style-span" style="color: red;">post workout supplementation with creatine </span>for a period of 4 weeks in recreational bodybuilders may produce superior gains in FFM and strength in comparison to pre workout supplementation.”</span></div>
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<span style="font-size: 12pt; line-height: 25px;">While not conclusive, this study is worth considering when developing your peri-workout nutrition plan.</span></div>
<span class="Apple-style-span" style="color: #666666; font-family: MetrophobicRegular; font-size: x-small;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-91193259349003193852014-04-01T23:12:00.003-04:002014-04-01T23:12:56.192-04:00BANG IT OUT!<br />
<div style="font-family: Calibri; margin-bottom: 0in;">
FOR IMMEDIATE RELEASE:<br /><br />The Top 10 Workout Songs for April 2014<br /><br />Fort Wayne, IN – April 1, 2014 – Winter's over, and this month's top 10 list is full of tracks that'll propel you into the great outdoors. In the playlist below, you'll find Foster the People channeling David Bowie, a Miley Cyrus slow jam reinvented as a club banger, and a Wisin track that pairs Jennifer Lopez and Ricky Martin. Extra kudos are in order for Kylie Minogue whose song “Into the Blue” was voted into last month's top 10 and returns this month in a ferocious remix. So, don't waste another moment: get some tunes, get your shoes, and get moving. Spring's here!</div>
<div style="font-family: Calibri; margin-bottom: 0in;">
Here's the full list, according to votes placed at <span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">Run Hundred</a></u></span></span>--the web's most popular workout music blog.</div>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/foster-people-best-friend-115-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Foster the People - Best Friend - 115 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/wisin-jennifer-lopez-ricky-martin-adrenalina-126-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Wisin, Jennifer Lopez & Ricky Martin - Adrenalina - 126 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/miley-cyrus-adore-cedric-gervais-remix-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Miley Cyrus - Adore You (Cedric Gervais Remix) - 128 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/mystery-skulls-ghost-120-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Mystery Skulls - Ghost - 120 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/major-lazer-sean-paul-come-110-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Major Lazer & Sean Paul - Come on to Me - 110 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/breathe-carolina-karmin-bang-130-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Breathe Carolina & Karmin - Bang It Out - 130 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/chromeo-jealous-aint-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Chromeo - Jealous (I Ain't with It) - 128 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/kylie-minogue-blue-patrick-hagenaar-colour-code-remix-129-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Kylie Minogue - Into the Blue (Patrick Hagenaar Colour Code Remix) - 129 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/american-authors-best-day-life-gazzo-remix-125-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">American Authors - Best Day of My Life (Gazzo Remix) - 125 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/avicii-addicted-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Avicii - Addicted to You - 128 BPM</span></span></span></span></a></u></span></span></h2>
<div style="font-family: Calibri; margin-bottom: 0.08in;">
To find more workout songs, folks can check out the free database at<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">RunHundred.com</a></u></span></span>. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-64129006096649046172014-04-01T15:08:00.001-04:002014-04-01T15:08:47.526-04:00 Quick's Candy<br />
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #3b1db3; font-family: 'Times New Roman', Times, serif; font-size: 15px; line-height: 22px; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; word-wrap: break-word;">
Here's a tasty, low-carb treat for your sweet tooth, courtesy of Bill Quick:</div>
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Melt 8 ounces of Bakers unsweetened cooking chocolate (100% cocao) along with four tablespoons of coconut oil (I use Nutiva, which is organic) in a double boiler. Sweeten to taste with stevia or another low-cal sweetener which is unaffected by heat. Pour into a plastic ice cube tray as individual cubes. Freeze, then turn out and store in the fridge in a plastic bag.</div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #3b1db3; font-family: 'Times New Roman', Times, serif; font-size: 15px; line-height: 22px; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; word-wrap: break-word;">
What you end up with is a small, no-sugar, very low-carb candy bar that is high in fiber, phytonutrients, and MUFAs. In other words, a candy bar that is actually very good for your health.</div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #3b1db3; font-family: 'Times New Roman', Times, serif; font-size: 15px; line-height: 22px; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; word-wrap: break-word;">
You can also throw one or two of these on top of a small bowl of frozen blueberries, blackberries, and raspberries. with a small scoop of green tea ice cream.</div>
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( Who is Bill Quick? Hell if I know, but I LOVE his recipe.)</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-83850862237604118402014-03-24T20:21:00.001-04:002014-03-24T20:21:38.240-04:00Deficit Deadlifts for DummiesDeadlifts are one of my favorite exercises; they're "functional"they're a full-body "big bang" exercise, they build gobs of muscle, and they look bad ass.<br />
<br />
If you're looking to add a little variety or have trouble pulling from the floor, then <b>deficit deadlifts </b>are a good option.<br />
<br />
Now, I know lots of people think they're dangerous, but that's only if you don't use good form and adhere to the following rule: you <b>must </b>have a <b>minimum</b><u> 1:1 ratio of wingspan to height</u> in order to perform deficits safely. So, really, go measure your wingspan before reading further.<br />
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With a smaller ratio, you just cannot maintain good form to safely perform this lift. If you have orangutang arms like me, you'll be just fine.<br />
<br />
In addition, you <b>must </b>be able to maintain a neutral or arched, tight lower back throughout the move.<br />
<br />
You can use from a 1-4" deficit, progressing depth as you get more comfortable with the lift. But, for every 1" deficit, reduce your lift from 10-15% of what you are normally able to do. You can add chains to decrease the load at the bottom of the lift where the stress on the lower back is greatest, and increase the load at the top (lockout) position where you should be strongest.<br />
<br />
If you need some help with your deadlift, please give us a call at the Fitness Asylum and we'll be glad to help. ( Sorry, no wingspan increases available.)<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-35496570818700180222014-03-24T17:04:00.001-04:002014-03-24T17:04:02.715-04:00Backdoor ManThe latest craze in fat-loss programming is <b>carb backloading. </b>The idea is to eat normally on non-training days ( conditioning days) and refrain from consuming carbs until the peri- and post-workout periods on training days ( resistance training((RT)) days).<br />
<br />
More on the science in an upcoming post, but suffice it to say many people have gotten excellent results in the short-term.<br />
<br />
Assuming a 3X/week RT regimen, one would follow this:<br />
<br />
Monday Conditioning<br />
Tuesday Training ( back load)<br />
Wednesday Conditioning<br />
Thursday Training (back load)<br />
Friday Conditioning<br />
Saturday Training (back load)<br />
<br />
<br />
<b><u>Backload Days</u></b><br />
<b><br /></b>
<b>Meal 1 </b>Protein + Fat + Caffeine<br />
<br />
<b>Meal 2 </b>Whey Shake<br />
<br />
<b>Meal 3 </b>Protein + MCT + nuts<br />
<br />
<b>Meal 4 </b>Peri-workout nutrition with carbs<br />
<br />
<b>Meal 5 </b>Protein + nuts<br />
<br />
<b>Meal 6 </b>Protein + Fat + Carbs<br />
<br />
(Protein+ 1gm/1 lb. bodyweight)<br />
<br />
Try this for 6-8 weeks and assess fat loss.<br />
<br />
<br />
<br />
<span class="Apple-style-span" style="color: magenta;">"I'm a backdoor man, I'm a backdoor man</span><br />
<span class="Apple-style-span" style="color: magenta;">Well, the men don't know,</span><br />
<span class="Apple-style-span" style="color: magenta;">But the little girls understand..."</span><br />
<span class="Apple-style-span" style="color: magenta;"><br /></span>
<span class="Apple-style-span" style="color: magenta;">BACKDOOR MAN</span><br />
<span class="Apple-style-span" style="color: magenta;">Howlin' Wolf (1961)</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-91913499932366142942014-03-24T16:44:00.003-04:002014-03-24T16:44:31.084-04:00Oliver Hardy to Stan LaurelA recent 9- month study of obese people showed that a program consisting of resistance training (RT), high-intensity interval training (HIIT) and low-to-moderate-intensity steady-state (LISS) exercise produced excellent effects on body composition, cardio-metabolic risk, and exercise tolerance.<br />
<br />
Details, please. Participants ate a 45/20/35 CHO/PRO/FAT diet consisting of 2000-2500 kcal/day.<br />
<br />
RT was performed 2-3 times per week. A total of 54 minutes of HIIT and 2 (optional) LISS sessions were performed weekly.<br />
<br />
Resistance training consisted of 20 minutes of circuit training, free weights and exercise bands. One compound exercise per muscle group ( 10 exercises total), 50%1RM, 15-20 reps each exercise. Rest interval (RI) was 30 seconds, and the circuit was repeated 3 times.<br />
<br />
The HIIT was performed on a cycle with a 5 minute warmup. HIIT was done for 10 minutes at a 1:1 work-to-rest ratio for 15-30 seconds each, followed by a 5 minute cool-down.<br />
<br />
This could be a template for obese individuals to follow with good results.<br />
<br />
A better program would entail the following:<br />
<br />
Reduce the carb intake and get 1.5kg protein/ kg of bodyweight daily ( at least 20g per meal.) After weight-loss plateaus, reduce total caloric consumption by 20% for 2-6 weeks or until another plateau is reached.<br />
<br />
Perform high-intensity strength training ( heavier weight of >75% 1RM), and several short HIIT sessions of sprinting or other weight-bearing exercises.<br />
<br />
Oliver can unleash his inner Stan by following this template. You can, too.<br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-90058058365584468192014-03-24T16:18:00.003-04:002014-03-24T16:18:55.187-04:00 Nutrition Nuggets: Chicken Versus BagelA recent study shows that a breakfast consisting of a carbs (CHO)/ FAT/PRO breakdown of 22:55:23 (eggs) provides a better insulin response, appetite suppression, and decrease in 24-hour energy consumption than a bagel ( 72:12:16).<br />
<br />
Thus, the chicken should come before the bagel. ( Yeah, a stretch, I know.)Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-84043850096450342732014-03-24T16:12:00.003-04:002014-03-24T16:12:46.065-04:00Simple MindsDo you have too much complexity in your life? Are you looking for a workout that won't tax your already cluttered mind?<br />
<br />
Then here's the answer for simple minds: <b>the one-lift per day workout</b>. Yep, one lift, six days per week, and rest on Sunday. You can use this program as a plateau-buster, bridge between two programs or just for a change-of-pace.<br />
<br />
Depending on whether you are concentrating on hypertrophy or strength, you will employ a 3-0-1-0 tempo on all lifts for size, and a 4-0-X-0 tempo for strength. Rest interval (RI) between sets will be 2-3 minutes for hypertrophy and 3 minutes for strength. ( Longer if you are not fully recovered.)<br />
<br />
Here's a sample template for each program:<br />
<br />
<u>Day</u> <u>Hypertrophy Exercise</u> <u> Sets/Reps </u> <u>Strength Exercise</u> <u>Sets/Reps</u><br />
<br />
Monday Squat All 8-10/8-10 Front Squat All 10-12/3-5<br />
<br />
Tuesday Chin Up Pull Up<br />
<br />
Wed Incline BB Press Overhead Press<br />
<br />
Thurs Deadlift Snatch Grip DL<br />
<br />
Fri Bent Row Uni DB Row<br />
<br />
Sat Bench Press Close-grip BP<br />
<br />
Sun Recovery Recovery<br />
<br />
Perform either program for 6-8 weeks, progressing weight at least every 3rd session. Make sure you include only compound lifts in the program.<br />
<br />
Contact us at the Fitness Asylum if you'd like more information on this or any of our customized workout programs.<br />
<br />
<br />
<span class="Apple-style-span" style="color: lime;">"Don't, don't, don't you forget about me..."</span><br />
<span class="Apple-style-span" style="color: lime;">Don't You (Forget About Me)</span><br />
<span class="Apple-style-span" style="color: lime;">Simple Minds (1985)</span><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-42172321764104424072014-03-10T21:36:00.002-04:002014-03-10T21:36:42.857-04:00Hat Trick: Techniques to Improve Your WorkoutOriginating in cricket, the "hat trick" is "taking three wickets on three bowls". In hockey, it means 3 goals scored by one player in one game. It can also mean a "clever maneuver."<br />
<br />
Well, I have a few clever maneuvers to help you maximize your workout.<br />
<br />
1. "Pavelize" your sit-ups. If you're bound and determined to continue performing sit-ups despite recommendations otherwise (see Stuart McGill), then at least make sure you're targeting the abdominals more than the hip flexors. As you know, the hip flexors take part of the burden when performing <i>feet restrained </i>sit ups. In order to inhibit the hip flexors, you can activate the hamstrings.<br />
<br />
You can make a contraption at home that will help you do this. Here's how:<br />
<br />
<a href="http://www.home-gym-bodybuilding.com/homemade-ab-pavelizer-or-janda-sit-up.html">http://www.home-gym-bodybuilding.com/homemade-ab-pavelizer-or-janda-sit-up.html</a><br />
<br />
2. Use a "suicide grip" on bench presses for greater strength. Yeah, I know, it's called a suicide grip for a reason. Seriously, though, I have <b>never</b> seen anyone get hurt using this grip. For the uninitiated, this grip has your thumbs on the same side as your fingers rather than curled around the bar.<br />
<br />
If you're alone, weak, inexperienced or a klutz, don't try it. But for the rest of you, give it a shot. The suicide grip allows you to straighten out the wrist from the normal internal rotation for a straighter line-of-pull. This allows you to handle more weight. ( And remember that the hand should be in a straight line from the wrist, not cocked backward. I see far too many people bench this way...even supposedly well-coached NFL prospects at this year's NFL Combine. Geez.)<br />
<br />
3. Completely exhale on core exercises in order to fully engage the targeted muscles. You'll have to learn how to breathe properly using your diaphragm and fully exhale until there is nothing left. This is the way to get the correct posture to engage the deep core musculature. Start with supine core exercises like band-supported leg lowering or core-engaged dead bugs and progress from there.<br />
<br />
It will be very difficult at first, but you will notice an appreciable higher level of difficulty when performing your exercises.<br />
<br />
<br />
Ok, give these a shot and let me know how you do. I'll have a few more "tricks" coming your way soon.<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-23267406913117385602014-03-07T19:36:00.002-05:002014-03-07T19:36:36.432-05:00Bullet Train<br />
<div style="font-family: Calibri; margin-bottom: 0in;">
FOR IMMEDIATE RELEASE:<br /><br />The Top 10 Workout Songs for March 2014<br /><br />Fort Wayne, IN – March 1, 2014 – This month's playlist is dominated by club tracks. Fitz & The Tantrums appeared in last month's Top 10 and have returned this month with the only rock song to make the cut. Apart from that, everything else is straight from the dancefloor: a fierce new single from Kylie Minogue, a riff on Instagram culture from The Chainsmokers, and a collaboration between Jason Derulo and 2 Chainz.</div>
<div style="font-family: Calibri; margin-bottom: 0in;">
Here's the full list, according to votes placed at <span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">Run Hundred</a></u></span></span>--the web's most popular workout music blog.</div>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/stephen-swartz-joni-fatora-bullet-train-130-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Stephen Swartz & Joni Fatora - Bullet Train - 130 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/kylie-minogue-blue-116-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Kylie Minogue - Into the Blue - 116 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/dillon-francis-dj-snake-get-low-102-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Dillon Francis & DJ Snake - Get Low - 102 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/austin-mahone-pitbull-mmm-yeah-126-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Austin Mahone & Pitbull - Mmm Yeah - 126 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/david-guetta-skylar-grey-shot-129-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">David Guetta & Skylar Grey - Shot Me Down - 129 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/fitz-tantrums-walker-132-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Fitz & The Tantrums - The Walker - 132 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/flo-rida-feel-scndl-radio-mix-129-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Flo Rida - How I Feel (SCNDL Radio Mix) - 129 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/armin-van-buuren-trevor-guthrie-feels-like-antillas-dankann-remix-131-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Armin van Buuren & Trevor Guthrie - This is What It Feels Like (Antillas & Dankann Remix) - 131 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/jason-derulo-2-chainz-talk-dirty-101-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Jason Derulo & 2 Chainz - Talk Dirty - 101 BPM</span></span></span></span></a></u></span></span></h2>
<h2 class="western" style="font-family: Calibri; margin-bottom: 0.08in;">
<span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/workout-music/chainsmokers-selfie-128-bpm/"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">The Chainsmokers - #Selfie - 128 BPM</span></span></span></span></a></u></span></span></h2>
<div style="font-family: Calibri; margin-bottom: 0.08in;">
<br />To find more workout songs, folks can check out the free database at <span style="color: navy;"><span lang="zxx"><u><a href="http://www.runhundred.com/">RunHundred.com</a></u></span></span>. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-64067047094834439822014-02-17T21:18:00.001-05:002014-02-17T21:18:12.819-05:00Bulletproof Coffee Along with the recently-popular carb back-loading, 5/2 fasting diet, and semi-fasted cardio, I have found the <i>Bulletproof Executive's </i>weird, but yummy bulletproof coffee fascinating. This coffee is supposed to replace a traditional, high-glycemic breakfast as your morning nutrition.<br />
<br />
If you read my "meat and nuts" breakfast post, you'll understand that the idea behind this is to provide the body with sustained energy without the insulin spike of a pancake, doughnut or cereal breakfast.<br />
<br />
The recipe:<br />
<br />
<br />
<ul>
<li>2-6 TBsp unsalted, grass-fed butter</li>
<li>1-2 TBsp ( 15-30 ml) MCT oil</li>
<li>2c ( 500 ml) black coffee (preferably organic, wet-processed, single-bean)</li>
</ul>
<div>
Prepare the coffee and preheat a blender with hot water. Dump the hot water, and add the three ingredients. Blend until foamy. You can also add vanilla, stevia, cinnamon, etc.</div>
<div>
<br /></div>
<div>
Give it a try for a few weeks and see if you don't function better.</div>
<div>
<br /></div>
<div>
Chug-a-lug!</div>
<div>
<br /></div>
<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-17157475217002442002013-12-31T21:58:00.002-05:002013-12-31T21:58:47.861-05:00Ring Out The OldJust finished a 60 minute upper-body blast & 15 minutes EDT with Jefferson squat and Javelin press.<br />
<br />
How'd you finish out 2013?<br />
<br />
Now, to the celebration...see you next year!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-31417363026821720422013-12-06T21:00:00.001-05:002013-12-06T21:00:07.888-05:00Swingin' : 10,000 Kettlebell Swings<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">I took a little break from my "regular" workouts to take up Dan John's "10,000 Swing Kettlebell Workout Challenge". The program was designed to cut bodyfat and increase work capacity. I started 11-05-13 and ended yesterday ( 12-05-13). I did my workouts 5 days per week, in a two-on, 1 off pattern as recommended. 4 days included a strength exercise as described below, and one day was swings only.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">The format: women are to use a 35 lb. kettlebell for 2-handed swings ( men minimum 50 lbs.). There are 4 sets of swings moving from set 1- 10 swings, set 2- 15 swings, set 3- 25 swings, set 4- 50 swings. In sets 1-3, the swings are followed by a low-volume strength exercise </span><span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">a 30-60 second rest interval(RI)</span><span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">Using a 5RM weight for each strength exercise, the set looks like this:</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">1. 10 swings, 1 rep strength exercise, RI</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">2. 15 swings, 2 reps strength, RI</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">3. 25 swings, 3 reps strength, RI</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">4. 50 swings, RI of up to 180 seconds</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;">This set is repeated 4 more times for a total of 5 rounds. Total rounds take between 35-45 minutes.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">The strength moves included uni DB overhead press, weighted pushups, front squats, pullups, and one leg squats.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">How did I fair? Well, I feel like my work capacity improved, but empirically, my total workout times stayed constant. I lost 4 pounds, but I was also doing 60 minutes of daily semi-fasted cardio. I didn't measure my bodyfat, which I should have done.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">My first workout was 37:58 with 32.5 lb. unilateral DB overhead press.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">My last workout was 36:32 with narrow grip pullups. That's only a 4% overall improvement. Hmmm.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">My swings-only days improved from 34:03 to 32:29. 5% improvement.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">I did enjoy the challenge, but I think my lack of better results was a result of being what Dan John calls being "underbelled." I might have needed to go with a 45 lb. or heavier kettlebell.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;">Why don't you give "swingin'" a try and let me know how you fare? It's not as much fun as eating chocolate pie, but it's sure better for your body.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><span class="Apple-style-span" style="color: orange;">Her brother was on the sofa, eatin' chocolate pie, <br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />her Mama was in the kitchen cuttin' chicken up to fry.<br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Her daddy was in the backyard rollin' up a garden hose, <br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />I was on the porch with Charlotte, feelin' love down to my toes...<br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />and we were Swingin', yes we were Swingin'...<br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Little Charlotte she's as pretty as the angels when they sing, <br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />I can't believe I'm out here on her front porch in this swing, <br style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-top-style: none; border-top-width: 0px; font-family: Verdana, Arial; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Just-a-swingin,</span></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, Arial; font-size: 13px;"><span class="Apple-style-span" style="color: orange;">(Swingin", John Anderson)</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-40698623381117742782013-11-29T16:12:00.001-05:002013-11-29T16:12:20.268-05:00 Nutrition Nugget: Juicy FruitI'm encountering more and more people these days who've shelled-out big bucks for juicers. They're oh-so-excited to tell you all about their juicing prowess and how great they feel. Invariably, they tell me about all the <span class="Apple-style-span" style="color: red;">fruit </span>they add to their morning smoothie. They expectantly wait for an "atta girl" from me. They never get one. Why? As reported by Gregory Ferenstein at TechCrunch:<br />
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" <a href="http://www.slate.com/articles/double_x/doublex/2013/11/juice_cleanses_not_healthy_not_virtuous_just_expensive.html" style="box-sizing: border-box; outline-color: initial; outline-style: initial; outline-width: 0px; text-decoration: none;" target="_blank">both juicing </a>and <a href="http://www.theguardian.com/society/2013/sep/07/smoothies-fruit-juices-new-health-risk" style="box-sizing: border-box; outline-color: initial; outline-style: initial; outline-width: 0px; text-decoration: none;" target="_blank">blending</a> are probably terrible for your body. Fructose can be toxic to humans; Mother Nature naturally wraps its sugary sweetness in a fiber shield that protects the human body from blood sugar spikes and liver damage. University of California, San Francisco health guru Rob Lustic told a crowd at the Aspen Ideas Festival that if you're going to juice, the only non-toxic foods are pure vegetables (icky).</div>
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Unfortunately, pulverizing foods into an indistinguishable mush could destroy much of the nutrients. It's unclear how much survives the shredding process, and it allows people to consume foods far faster than the body prefers to process them (leading to overeating and <a href="http://www.mensjournal.com/health-fitness/nutrition/eat-more-fruit-but-not-more-smoothies-20130916" style="box-sizing: border-box; outline-color: initial; outline-style: initial; outline-width: 0px; text-decoration: none;" target="_blank">blood sugar spikes</a>)."</div>
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In addition to those unpleasant facts, I add that the high heat used to pulverize your veggies in most juicers further destroys their nutrients.</div>
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As Greg recommends, use your teeth to pulverize your fruits and vegetables, just as Mother Nature intended.</div>
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<span class="Apple-style-span" style="color: cyan;">Troy Dyer: I'm bursting with fruit flavor.</span></div>
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<span class="Apple-style-span" style="color: cyan;"><i>Reality Bites(1994)</i></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6891516015382688002.post-71318640581163014102013-11-24T18:57:00.002-05:002013-11-25T20:12:04.583-05:00"Wee Wee Wee" All The Way HomeAre you planning to make a little piggy of yourself on Thanksgiving? Why, of course you are!<br />
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Here are a few ideas to help mitigate the effects of that gluttonous feast :<br />
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1. Perform an intense <b>workout</b> a few hours prior to your meal. Doing so afterward is better for your metabolism, but, really, who's going to ditch the family and the football?<br />
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2. For a few days prior to T-Day, increase the <b>intensity </b>of your workout. Decrease rest periods, perform extended sets, and perform reps (where appropriate) more explosively.<br />
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3. Eat a <b>low-glycemic</b> meal about 3 hours pre-pig out.<br />
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4. Perform your regular workout for 3-4 days prior to the big meal, but add 15 minutes of some high-intensity finishers, such as BB complexes or EDT. ( See my "Muscle Potion #9" post for an example.)<br />
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So, even if you can't stop yourself from loading up on all of those deadly carbs, you can at least reduce the damage.<br />
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<span class="Apple-style-span" style="color: yellow;">This Little Piggy (1728)</span><br />
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<span class="Apple-style-span" style="color: yellow;">This little piggy went to market</span><br />
<span class="Apple-style-span" style="color: yellow;">This little piggy went home,</span><br />
<span class="Apple-style-span" style="color: yellow;">This little piggy had roast beef,</span><br />
<span class="Apple-style-span" style="color: yellow;">This little piggy had none.</span><br />
<span class="Apple-style-span" style="color: yellow;">And this little piggy went</span><br />
<span class="Apple-style-span" style="color: yellow;">Wee, Wee, Wee all the way home</span>Unknownnoreply@blogger.com0