Friday, November 28, 2008
The G Word!
One word that you haven't seen me write very much on this blog is genetics. I felt no inclination to discuss genetics because I feel like its becoming a favored excuse for people not accomplishing their fitness goals. Apparently, things don't work because your body doesn't allow you.
To me, that isn't what physical culture is about. Its about exceeding limits and expectations. It's about doing what you thought wasn't possible. It's about flipping your genetics the bird. Unfortunately, genetics are everyone's excuse for not getting where they want to be. After all, if it's the body's main blueprint. If the blueprint has a defect built into it, then there's just nothing that we can do about it.
To me, that's just bullshit. If you look at the things that they say are genetic, such as being fat, you'll find that it's not a guaranteed outcome. It's something that the person is predisposed to. In other words, it might be more likely but it's not a definite. So, what you have is a situation where someone may be more sensitive to becoming overweight.
What further shoots this bogus excuse down there are studies that show that you may have control over which of your genes get expressed! So, it's not set in stone after all!
Don't fall victim to this thinking. It's just another negative excuse. Train hard, eat smart, stay focused and believe. At the end of it all, there's only one place this thinking will lead you: to a great body. Sure, there are reasons why some will get it easier than others but in the end, everyone who tries this sincerely will get results.
To me, that isn't what physical culture is about. Its about exceeding limits and expectations. It's about doing what you thought wasn't possible. It's about flipping your genetics the bird. Unfortunately, genetics are everyone's excuse for not getting where they want to be. After all, if it's the body's main blueprint. If the blueprint has a defect built into it, then there's just nothing that we can do about it.
To me, that's just bullshit. If you look at the things that they say are genetic, such as being fat, you'll find that it's not a guaranteed outcome. It's something that the person is predisposed to. In other words, it might be more likely but it's not a definite. So, what you have is a situation where someone may be more sensitive to becoming overweight.
What further shoots this bogus excuse down there are studies that show that you may have control over which of your genes get expressed! So, it's not set in stone after all!
Don't fall victim to this thinking. It's just another negative excuse. Train hard, eat smart, stay focused and believe. At the end of it all, there's only one place this thinking will lead you: to a great body. Sure, there are reasons why some will get it easier than others but in the end, everyone who tries this sincerely will get results.
Sunday, November 23, 2008
What gets or keeps you fat?
Weight loss diets tend to break down into two basic strategies of getting the weight off: Calorie reduction or hormone manipulation. Calorie reduction is pretty straight-forward: cut back your daily calorie intake in an effort to burn more calories in a day than you're taking in. The idea is that your body will resort to using it's fat stores (the calories stored in your body) for energy.
The latter is a bit more in-depth. Certain foods provoke different chemical and hormonal responses. The one that interests many with fat loss is insulin release. Insulin is a powerful hormone that triggers the body to draw sugar into the muscle cells and tells the body to hold onto fat. Moderating insulin is crucial for weight loss. This is the theory behind low-carb diets. If you moderate the glycemic load into your body, you'll lose weight.
One thing that I've never understood is why some insist that weight loss has got to be one or the other. Maybe it has to do with businesses being set up sell clients on losing weight one way or the other that fuels this competition. Frankly, it comes down to someone's eating habits. It's entirely possible to get fat on 2000 calories a day if someone's eating a high glycemic load on a regular basis. Subsequently, there are some who eat a 2,600 calorie diet consisting of low carb foods who still manage to lose weight.
The bottom line is that weight loss happens for a number of reasons and are more personal than many would have you believe. If you're having trouble losing weight, then you need to write down EVERYTHING YOU EAT AND DRINK. Then, go to a web site like Calorieking.com, check out a few of your day's logs, and take an average of how many calories you're taking in a day. If it isn't very high, then check out the foods that you're eating. If they're a high glycemic index or glycemic load, then you need to change what you're eating.
The latter is a bit more in-depth. Certain foods provoke different chemical and hormonal responses. The one that interests many with fat loss is insulin release. Insulin is a powerful hormone that triggers the body to draw sugar into the muscle cells and tells the body to hold onto fat. Moderating insulin is crucial for weight loss. This is the theory behind low-carb diets. If you moderate the glycemic load into your body, you'll lose weight.
One thing that I've never understood is why some insist that weight loss has got to be one or the other. Maybe it has to do with businesses being set up sell clients on losing weight one way or the other that fuels this competition. Frankly, it comes down to someone's eating habits. It's entirely possible to get fat on 2000 calories a day if someone's eating a high glycemic load on a regular basis. Subsequently, there are some who eat a 2,600 calorie diet consisting of low carb foods who still manage to lose weight.
The bottom line is that weight loss happens for a number of reasons and are more personal than many would have you believe. If you're having trouble losing weight, then you need to write down EVERYTHING YOU EAT AND DRINK. Then, go to a web site like Calorieking.com, check out a few of your day's logs, and take an average of how many calories you're taking in a day. If it isn't very high, then check out the foods that you're eating. If they're a high glycemic index or glycemic load, then you need to change what you're eating.
Saturday, November 22, 2008
Believe!
Not too long ago, someone PM'ed me on Ross Enamait's forum with a couple of questions. The first one was about the T-handles that John Peterson sells. The second was how I trained to be able to support my sister sitting on my chest while doing a nose-to-mat bridge. Looking back on it, I think that my answer was kind of lame. So, I'd like to take the time now to give a more thoughtful response.
Initially, I didn't think that I had much to offer him for an answer. Bridging, like handstand push-ups, seemed to be something that I was naturally good at. All I did was practice bridging on a regular basis. I saw Matt Furey balance two people on his chest in a bridge and I got it in my head that I could do that. Then, one day when my sister was at my house, I asked if she'd be willing to do it. That was it. I didn't work up to it with any weights at all. So, since it came so natural, I just didn't think that there was much to comment on. If I had difficulty and came up with some sort of plan and routine, there would be more to say.
There is more to say. It's the one thing that so many people lack when the work out: belief in themselves. I'm convinced that if I didn't think that I could do it, I wouldn't have been able to. People sell the ability of the mind or positive thinking short. It just sounds too good to be true.
Truth is, your body is capable of far more power than you think it is. Even when you think that you're exerting your full strength, you're still not even close. Your muscles are only performing at a fraction of your total strength (I heard somewhere 20%). Your mind is unconsciously blocking your full muscular potential for emergency use only. Otherwise, you could damage your muscles.
The second thing about your mind that you may not be aware of is that in your brain, the line between what you perceive to be real and what is is very, very thin. I've alluded to this in another post. What this means is that positive visualization and using your imagination to picture what you want will go a long way in helping you achieve your goals. I can tell you for sure that it works both ways. I've talked myself into doing 20 handstand push-ups and 4 T-handle handstand push-ups. I've also talked myself into believing that I could only do 15 handstand push-ups even knowing I'm capable of 20.
So, WorkoutWarrior, this isn't me just telling you and everyone else some mindless, baseless and sappy dreams. There is ample proof out there that your mind is the key to achieving your physical goals. If you think and believe that you can, you ultimately will achieve what you want. It might require some thoughtful planning but you will get there, trust me.
BELIEVE
Initially, I didn't think that I had much to offer him for an answer. Bridging, like handstand push-ups, seemed to be something that I was naturally good at. All I did was practice bridging on a regular basis. I saw Matt Furey balance two people on his chest in a bridge and I got it in my head that I could do that. Then, one day when my sister was at my house, I asked if she'd be willing to do it. That was it. I didn't work up to it with any weights at all. So, since it came so natural, I just didn't think that there was much to comment on. If I had difficulty and came up with some sort of plan and routine, there would be more to say.
There is more to say. It's the one thing that so many people lack when the work out: belief in themselves. I'm convinced that if I didn't think that I could do it, I wouldn't have been able to. People sell the ability of the mind or positive thinking short. It just sounds too good to be true.
Truth is, your body is capable of far more power than you think it is. Even when you think that you're exerting your full strength, you're still not even close. Your muscles are only performing at a fraction of your total strength (I heard somewhere 20%). Your mind is unconsciously blocking your full muscular potential for emergency use only. Otherwise, you could damage your muscles.
The second thing about your mind that you may not be aware of is that in your brain, the line between what you perceive to be real and what is is very, very thin. I've alluded to this in another post. What this means is that positive visualization and using your imagination to picture what you want will go a long way in helping you achieve your goals. I can tell you for sure that it works both ways. I've talked myself into doing 20 handstand push-ups and 4 T-handle handstand push-ups. I've also talked myself into believing that I could only do 15 handstand push-ups even knowing I'm capable of 20.
So, WorkoutWarrior, this isn't me just telling you and everyone else some mindless, baseless and sappy dreams. There is ample proof out there that your mind is the key to achieving your physical goals. If you think and believe that you can, you ultimately will achieve what you want. It might require some thoughtful planning but you will get there, trust me.
BELIEVE
Sunday, November 16, 2008
Wrist Problems, Wrist Solutions
Remember the job that I described in my blog post, "The Test"? Well, I jammed my right thumb when I dropped a pitchfork on it, causing it to swell for a few days. While the swelling went down, pain in my wrist didn't subside. Pronation and supination on my right hand has been a pain, say nothing of shoveling!
Sometimes, my family wonder why I read the same book or magazine thing over and over again. Even though I have a good memory, there are things that I will forget about. Small details that often times make all of the difference when I'm working out. One such piece of information that hit me was from "Never Gymless" by Ross Enamait. He relates in his book that hand/wrist injuries forced him out of the fight game but one thing that has helped him immensely was doing push-ups on his fists. He stated he's had no further problems with his wrists since.
This tidbit of information dovetailed in neatly with an article that I read in Fitness Rx where a report that strength training acutally helps joint pain rather than aggravating it. This to me is a no-brainer for the simple reason that I know that your bones sort of float on muscle tension. One muscle pulls one way, another pulls the opposite direction and the result of that pull is proper joint allignment. Still, reading it again was the refresher that I needed.
So, after a few days of doing push-ups on my fists (even doing handstand push-ups on my fists), I'm noticing less and less pain in my right wrists. I'm thankful for that since I'm getting people bugging me for a video of me doing handstand push-ups on T's (I'll get to that, believe me!). Obviously, I'm going to take the lesson of importance of taking care of my wrists to heart. Still, I think that there's something deeper that I've come to realize: There's something to be learned from anything, including the sources you already knew. Refreshers are never a bad thing.
Oh, if you plan on doing push-ups on your fists, make sure that you trim your nails!
Another, very simple idea came my way via Bodyweightculture.com that helped me out. So simple, in fact, that I wished that had thought of it myself. Instead of simply resting your weight on your palms while doing push-ups, push your fingers into the ground. This will take some of the pressure off your wrist, give you some strength training for your fingers, and I suspect that it would be a good way to progress to doing fingertip push-ups.
Sometimes, my family wonder why I read the same book or magazine thing over and over again. Even though I have a good memory, there are things that I will forget about. Small details that often times make all of the difference when I'm working out. One such piece of information that hit me was from "Never Gymless" by Ross Enamait. He relates in his book that hand/wrist injuries forced him out of the fight game but one thing that has helped him immensely was doing push-ups on his fists. He stated he's had no further problems with his wrists since.
This tidbit of information dovetailed in neatly with an article that I read in Fitness Rx where a report that strength training acutally helps joint pain rather than aggravating it. This to me is a no-brainer for the simple reason that I know that your bones sort of float on muscle tension. One muscle pulls one way, another pulls the opposite direction and the result of that pull is proper joint allignment. Still, reading it again was the refresher that I needed.
So, after a few days of doing push-ups on my fists (even doing handstand push-ups on my fists), I'm noticing less and less pain in my right wrists. I'm thankful for that since I'm getting people bugging me for a video of me doing handstand push-ups on T's (I'll get to that, believe me!). Obviously, I'm going to take the lesson of importance of taking care of my wrists to heart. Still, I think that there's something deeper that I've come to realize: There's something to be learned from anything, including the sources you already knew. Refreshers are never a bad thing.
Oh, if you plan on doing push-ups on your fists, make sure that you trim your nails!
Another, very simple idea came my way via Bodyweightculture.com that helped me out. So simple, in fact, that I wished that had thought of it myself. Instead of simply resting your weight on your palms while doing push-ups, push your fingers into the ground. This will take some of the pressure off your wrist, give you some strength training for your fingers, and I suspect that it would be a good way to progress to doing fingertip push-ups.
Saturday, November 15, 2008
The Magic Foods!
Oh, come on! If you read this blog regularly, you must know by now that I don't believe in magic ANYTHING when it comes to getting in shape and staying there. There are things that work better than others but nothing is really a secret. So, I thought that I'd list some of the foods that I think work well to get into shape and stay there. As usual, they are in no particular order of importance:
1. Ginger. I'm going to start with this one since I just can't stop eating or drinking lately. I absolutely adore the taste of ginger. I put it in marinades, I eat crystallized ginger (small amounts) for a treat. I sprinkle it on fruits. I drink hot or iced tea almost every night. I've noticed an improvement in my stomach (I've had stomach problems since birth) and my digestion since I've started drinking the tea. From what I've read, ginger is not only for the stomach but it helps with blood circulation. Obviously, this can improve a host of issues throughout the body. It's no wonder that it's considered so good for overall health in the Eastern part of the world.
2. Quinoa. I got into this stuff about 5 years ago when I hooked up with this Peruvian chick that I eventually married. Quinoa is a traditional "grain" grown in the mountains by the Chechquwa People. It belongs to the same botanical family as swiss chard and spinach. Like it's cousins, Quinoa is a nutritional powerhouse. It's very high in Protein (including the essential amino acid lysine), iron, Phosphorus, magnesium, B Vitamins and more. It's very light and slightly nutty in flavor, making it very versatile. You can cook and eat it like rice or oatmeal. It can take on sweet and savory flavors easily. Since it's a specialty food, it can be kind of pricey (I buy a bunch when I go to Peru where it's dirt-cheap) but it's so dense in nutrients that you wouldn't need to eat a ton at a time to take advantage of it's benefits.
3. Dates. To me, dates are one of those fruits that are so tasty that I can't believe that they're actually good for you. A favorite of the legendary Bernarr McFadden, these soft and sweet little fruits are high in fiber, iron, and potassium. They do have one trade-off however: with almost 70% of their total weight being made up of sugar, these fruits are off the charts on the glycemic index. If you're trying to lose weight, you might be well-suited to steer clear of these until you're a normal weight. I used to eat these before I worked out but I was going for weight gain.
I think that I came up with these foods as personal favorites because, in my opinion, they prove that healthy foods don't have to taste bad. Healthy food is what you make it. It doesn't have to be all steamed broccoli, steamed rice, and steamed chicken. There are a lot of healthy foods out there that can taste great. I'd love to hear what your favorite healthy foods are. Throw them up on the comments section or on the forum!
1. Ginger. I'm going to start with this one since I just can't stop eating or drinking lately. I absolutely adore the taste of ginger. I put it in marinades, I eat crystallized ginger (small amounts) for a treat. I sprinkle it on fruits. I drink hot or iced tea almost every night. I've noticed an improvement in my stomach (I've had stomach problems since birth) and my digestion since I've started drinking the tea. From what I've read, ginger is not only for the stomach but it helps with blood circulation. Obviously, this can improve a host of issues throughout the body. It's no wonder that it's considered so good for overall health in the Eastern part of the world.
2. Quinoa. I got into this stuff about 5 years ago when I hooked up with this Peruvian chick that I eventually married. Quinoa is a traditional "grain" grown in the mountains by the Chechquwa People. It belongs to the same botanical family as swiss chard and spinach. Like it's cousins, Quinoa is a nutritional powerhouse. It's very high in Protein (including the essential amino acid lysine), iron, Phosphorus, magnesium, B Vitamins and more. It's very light and slightly nutty in flavor, making it very versatile. You can cook and eat it like rice or oatmeal. It can take on sweet and savory flavors easily. Since it's a specialty food, it can be kind of pricey (I buy a bunch when I go to Peru where it's dirt-cheap) but it's so dense in nutrients that you wouldn't need to eat a ton at a time to take advantage of it's benefits.
3. Dates. To me, dates are one of those fruits that are so tasty that I can't believe that they're actually good for you. A favorite of the legendary Bernarr McFadden, these soft and sweet little fruits are high in fiber, iron, and potassium. They do have one trade-off however: with almost 70% of their total weight being made up of sugar, these fruits are off the charts on the glycemic index. If you're trying to lose weight, you might be well-suited to steer clear of these until you're a normal weight. I used to eat these before I worked out but I was going for weight gain.
I think that I came up with these foods as personal favorites because, in my opinion, they prove that healthy foods don't have to taste bad. Healthy food is what you make it. It doesn't have to be all steamed broccoli, steamed rice, and steamed chicken. There are a lot of healthy foods out there that can taste great. I'd love to hear what your favorite healthy foods are. Throw them up on the comments section or on the forum!
Sunday, November 9, 2008
New Video Blog, New Forum!
Here's my latest video blog, this time targeting the obliques.
I also started a forum so if you want to discuss something that I wrote or something on your mind, then throw it up and let's talk about it. The link is on the right hand side of the page, below my pic.
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