Why workout?

 
      The end justifies the means...so they say.  The reason one chooses a certain diet and/or workout routine should determine that routine.  Some just want to look good at the beach.  Depending on their definition of what looks good (big and brawny, lean and ripped), that routine should be chosen accordingly.  Others are more into functionality.  They are more concerned with what they are physically capable of doing than muscle symmetry.  Their routine would be a little different.  With all the information out there, I'm surprised that some people still pay attention to the numbers on a scale. Most understand that weight is decided by a number of factors, from muscle density to water retention.  The best example of this are MMA fighters(MMA fighter dies of dehydration).  Using calculated methods of dehydration, these individuals have weight fluctuations of up to 30 pounds within a 24 hour period.  This is definitely not safe or healthy, but proves a valid point.  The numbers on the scale are of very little importance when it comes to determining your health and fitness level.  The Body Mass Index is a bit more accurate in this regard, but ultimately, it comes down to how you feel.  It's impossible to place people in categories because there are as many variables as there are people.  Focusing on personal improvements is by far the best way to calculate results. 

The Fountain of Youth

   Well, if there is one thing that we should understand about  every new pill or therapy that claims to be the fountain of youth, it is that they all focus on hormones.  Apparently, science agrees that the one thing that keeps us young is our sex hormones; namely testosterone (in women too, more on that later).  I'm not sure if I'm quite on board with this line of thinking as of yet, seeing as there has been mixed results.  My latest studies involve DHEA, the most abundant steroid hormone in the body.  How this hormone works is still up for debate, as it performs differently in different situations/people.  It is converted into all the major sex hormones(testosterone, estrogen, progesterone).  The theory is that supplementation with DHEA balances the hormones that naturally decline with age, leading to more energy, increased lean muscle mass, and a longer life.  While the effects of the hormone do promise this, I have yet to find any well documented research proving the effect of artificial supplementation.  As with any supplement that effects the secretion of hormones, the main concern is with how artificial supplementation alters the body's ability to naturally produce hormones.  In an attempt to keep things balanced, taking a pill that provides something the body does naturally will cause the body to stop producing it.  It will also force the body to over compensate in production of the "counter" hormones (ie, more estrogen production to balance testosterone production).  I am skeptical of anything that alters the body at that level.  We see the effects of steroids all the time.  The question is whether the short term gains are worth the long term side effects.

Meat, Poultry, and Fish at all time high

   I guess now would be as good a time as ever to invest in a good protein powder.  The Bureau of Labor Statistics has pointed out the obvious in their latest price index.  We all already know that the price of food is skyrocketing.  If you are one to eat out much, you'll have noticed the change in menu pricing.  Those who frequent grocery stores and do their own cooking are aware of how much less their dollar purchases.

   Higher protein diets are recommended for the majority of healthy individuals, so this information just confirms the strain on your wallet leading a healthier lifestyle can make.  There really isn't much to do about it other than be an even thriftier shopper.  There is always the dollar menu, I guess.   
   The slow carb diet, referred to in the Tim Ferris book "4-Hour Body", is actually pretty good on the wallet.  Stocking up on beans and legumes and your protein sources in bulk keeps things simple.  Frozen vegetables always come in handy.  I don't foresee the food prices, or the prices of anything for that matter, going down anytime soon.  That leaves us with two options: complain or adapt.  There is always the third option of keeping your own farm, but that isn't exactly an option for most of us.

Where to begin

    The modern world of health and fitness tends to be skewed by misinformation.  The reason for this is simple: money.  You see, with the media putting false images in your head of what you are supposed to be, how you are supposed to act, and what you are supposed to look like, it's no wonder there is so much confusion.  I am going to attempt to clear up some of this confusion.  The first question you need to ask yourself is: What do I want?  Seriously.  It sounds a bit simplistic, until you actually do it.  Without a clear, set destination, it really doesn't matter what road you choose to travel.  This is pretty general.  As it pertains to physical fitness, though, it is quintessential.  Someone with the desire to be a 250 lb. bodybuilder will train and eat much differently than someone wanting to run a marathon.  The way you train your muscles and organs will differ.  The way you fuel the body will differ.  They are entirely different approaches to molding the human body.
   This blog will cover the following:

- Physical Training methods; various forms of resistance training and maximizing the ability of the body from the inside out.

- Diet; how what we eat affects what we do biologically and hormonally

- Supplementation; what has the potential to help you reach your goals and what is basically placebo. (The majority of supplements)

- Mental Training, from how we implement habits to Neuro-linguistic programming techniques for accomplishing goals.

   These are just a few of the things to get us going in the right direction.  We will be reviewing various publications and products along the way.  All of this is important, but how it is used all depends on one thing: What do you want?

Dr. Oz Weight Loss Scam!

   This guy is almost as bad as Dr. Phil and Oprah.  People tend to take what he says at face value without doing any researching of their own.  I am referring to Dr. Oz appearing in front of the U.S. Senate's Consumer Protection Panel.  There is no such thing as a magic pill.  There is no substitution for hard work...trust me, I'm still looking.  The fact is, "supplements" are meant to be "supplemental".  They really are not going to have much affect in and of themselves.  There are very few supplements out there that are even worth taking.  Of those, the difficulty is in finding legitimate, good quality versions.
 

   A good multivitamin would qualify as one.  Although it is recommended that you get as much of your vitamins and minerals from your diet, it is an impossible task to accomplish, considering the food quality we are presented with.  Make sure it contains Vitamin D...or get a separate vitamin D supplement.

     Fish oil, or more accurately, a quality source of omega 3 fatty acids, qualify as another.  Not only do they promote cell and heart health, but they also go a long way in counteracting the effects of the fluoride we can't seem to avoid ingesting.

    A good protein supplement isn't necessary if you eat enough of the right foods...so a good protein supplement is necessary.  Whey protein is generally the go to source and definitely gets the job done.  If you aren't concerned with putting on massive amounts of muscle, I would have to recommend hemp protein.  About half the protein of whey, but contains more amino acids, omega 3,has a high fiber content, and doesn't contribute to clogged arteries.
   I've experimented with CO Q10, ZMA (effective in helping with sleep quality), CLA, Green Tea, Chromium Picolinate, and a host of other popular fad supps.  The thing is, although effective to a very, very, very slight degree... the tiny amount of the active ingredients being provided make these supplements pretty much non existent in the body.
   One important lesson I have learned...don't take health and fitness advice from Dr. Oz.

What's in your body?

   I was reading an interesting article last night on produce and thought I'd share a few thoughts on it.  Apparently, it is perfectly legal for produce in the U.S. to be grown in soil treated with human waste.  Go ahead and read that last sentence again.

 That means all the pharmaceutical drugs, bacteria, heavy metals, and pretty much anything else being flushed down the toilet, are being absorbed by the "naturally" grown foods you buy at your local grocery store.  I'd like to commend Whole Foods for being the first, and only, major grocery store chain to ban sewage sludge from being used in the produce that it provides.
   The fact is that, unless you are literally growing and making your own food, you have absolutely no idea what you are really consuming.  Even when you think you do, you don't.  It has recently been confirmed by doctors Philippe Grandjean, MD, and Philip J Landrigan, MD, that fluoride is, indeed, a neurotoxin.  Yes, the same substance your city saturates the public water supply with, is KNOWN to cause "diseases" such as autism and adhd.
   I don't bring these topics up as scare tactics, but simply as a means to open your eyes to what it is we are consuming.  It would be impossible to eliminate every toxic substance from entering our bodies.  Luckily for us, the human body is naturally designed to fight these things off if, and only if, we do not over burden it's natural ability to do so by adding to the job. 

Bodyweight Training

    There has been much debate as to the importance of weightlifting.  Again, your individual goals will determine the importance.  The advantage pushing iron has over calisthenics basically comes down to the amount of resistance (you can theoretically continue to add weight infinitely) and control over incremental addition of resistance(you can gradually add tiny amounts of weight to progressively get stronger) that you can apply.  Of course, the debate is over functionality and safety.  The injuries from weight lifting tend to be from improper techniques and over training.  It also tends to place too much focus on individual muscle groups rather than incorporating the body as a whole.  It does not address strengthening the joints, ligaments, tendons, or supporting muscles directly at all.  This may suit your needs for physical appearance, just don't expect to be much of an athlete with a torn rotator cuff or ACL/MCL tears.  When done right, incorporating a combination of both weight training and calisthenics works toward creating a whole greater than the some of it's parts.
   This post is going to deal with calisthenics and a recent debate I was involved in over a few programs.  I actually like all of them.

   Never Gymless by Ross Enamait

 











Convict Conditioning by Paul Wade

You Are Your Own Gym by Mark Lauren

The Naked Warrior by Pavel

 Combat Conditioning by Matt Furey

  Let me start by saying that all roads lead to the mountaintop.  You really can't go wrong with any of these publications.  They all have great insight on the various body movements used to strengthen and condition the body.  Since I am not being paid by any of these people, I won't even bother ranking them.  There are only so many bodyweight exercises, and they all pretty much cover them all.  That being said, my two personal favorites are...drum roll please... the first two I listed.
   Ross Enamait probably covers just about every exercise you will ever need in this book...then covers more.  If you have any kind of experience with working out and know your body well, you won't need anything more than this book.
   Paul Wade's book is designed a bit differently...in a good way.  He's broken it down to 6 exercises:  pushup, squat, pullup, leg raise, bridge, and handstand pushup.  Each of these six exercises has its own progression.  For example, with the squat, your are working up to the pistol squat (single leg squat).  He outlines a routine to where you perform a certain exercise until you can do it x number of times.  At that point, you move on to the next one.  It's pretty straight forward and effective.
    New pills and machines are created almost every month for one reason.  Think about it, if any of it ever worked, there would be no reason to keep inventing them.  If you cure a disease, you can't sale the medicine.  It is kinda sad that your well being and health is less important to the FDA and medical establishment than their paycheck.  They'd rather sell you death than give you life.  Anyway, yeah...go ahead and check those books out.