Perform this routine four times a week and only once a day. Use a weight that provides resistance, but not pain.
The Best Workout for your Wrist
Perform this routine four times a week and only once a day. Use a weight that provides resistance, but not pain.
What's the BIG Deal?
Normally when we think of the word deal we automatically think that money is involved, or that someone is winning and the other party is losing in some aspect of the agreement. Webster actually defines the word deal as: to occupy oneself or itself; to take action with respect to a thing or person; to be able to handle competently or successfully; also, to trade or do business. To make a deal is to reach absolution. In business, when a deal is made it is an agreement between two parties to trade service for payment, service for service, etc. In fact, a deal is a good thing. If it works for pecuniary matters then why don't we make deals more often? For any progress to be made in anything, a conclusion must be met or agreed upon. Einstein had to make a deal with America for the atomic bomb, the Lakers had to make a deal with Kobe to put together a championship team, and NASA had to make a deal with Tricky Dick Nixon for Neil Armstrong to land on the mood.
In respect to your health, why don't you make a deal with yourself? Or maybe make a deal with a trainer? Look at your self in the mirror and say "Self, I'm going to improve my training and eating habits. So you better learn to deal with it!" Write out what you plan to do about your health and take action to improve yourself for the new year. Deal with this problem before it gets worse, because it will if you let it. You have dealt with much bigger problems than just being out of shape, I'm sure.
The HCG Crime
Most of us know that HCG has been on the rise. It is a chemical that the body produces when a woman is pregnant. The companies that sell this compound have almost unrealistic claims for weight loss and so almost overnight, it caught on like wild fire.
I just got an email through NCSF (National Council of Strength and Fitness) and here is what it said:
HCG Products Are Illegal
The level of popularity of most weight loss programs/products seems to be strongly correlated with the advertised amount of pounds that people can lose, usually in the shortest possible timeframe. The quicker the weight loss the more popular the diet/program seems to be. Although the weight loss obtained with the most popular diets/products can be simply explained with the energy balance equation, companies tend to make the consumer believe that there is a magic component in the product that is doing the work for them. The Human chorionic gonadotropin (HCG) weight-loss products are over the counter products identified as “homeopathic” and recommend users to follow a severe restrictive diet. The Food and Drug Administration (FDA) has recently released their recommendation regarding “homeopathic” HCG weight-loss products in their latest Consumer Health Information issue, December 2011. The FDA recommends consumers to stay away from these products due to the unsupported claims. In addition, the FDA and the Federal Trade Commission (FTC) have issued seven letters to companies warning about selling illegal homeopathic HCG weight-loss drugs that have not been approved by the FDA. This collaborative action between the FDA and FTC is the first step in preventing these products from being marketed online and in retail stores where they are commonly sold as oral drops, pellets and spray forms.
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I just got an email through NCSF (National Council of Strength and Fitness) and here is what it said:
HCG Products Are Illegal
The level of popularity of most weight loss programs/products seems to be strongly correlated with the advertised amount of pounds that people can lose, usually in the shortest possible timeframe. The quicker the weight loss the more popular the diet/program seems to be. Although the weight loss obtained with the most popular diets/products can be simply explained with the energy balance equation, companies tend to make the consumer believe that there is a magic component in the product that is doing the work for them. The Human chorionic gonadotropin (HCG) weight-loss products are over the counter products identified as “homeopathic” and recommend users to follow a severe restrictive diet. The Food and Drug Administration (FDA) has recently released their recommendation regarding “homeopathic” HCG weight-loss products in their latest Consumer Health Information issue, December 2011. The FDA recommends consumers to stay away from these products due to the unsupported claims. In addition, the FDA and the Federal Trade Commission (FTC) have issued seven letters to companies warning about selling illegal homeopathic HCG weight-loss drugs that have not been approved by the FDA. This collaborative action between the FDA and FTC is the first step in preventing these products from being marketed online and in retail stores where they are commonly sold as oral drops, pellets and spray forms.
The HCG claims
The products that claim to contain HCG are typically attached to very low calorie diets; approximately 500 calories/day. Companies use statements like “reset you metabolism” and “shave 20-30 pounds in 30 days”. Although the HCG story began in the 50s, no evidence currently exists that shows HCG promotes weight loss by itself without creating a negative caloric balance. Elizabeth Miller, acting director of FDA’s division of Non-Prescription Drugs and Health Fraud said that “these products are marketed with incredible claims and people think that if they are losing weight, HCG must be working. But the data simply does not support this; any loss is from severe calorie restriction. Not from HCG.”
The products that claim to contain HCG are typically attached to very low calorie diets; approximately 500 calories/day. Companies use statements like “reset you metabolism” and “shave 20-30 pounds in 30 days”. Although the HCG story began in the 50s, no evidence currently exists that shows HCG promotes weight loss by itself without creating a negative caloric balance. Elizabeth Miller, acting director of FDA’s division of Non-Prescription Drugs and Health Fraud said that “these products are marketed with incredible claims and people think that if they are losing weight, HCG must be working. But the data simply does not support this; any loss is from severe calorie restriction. Not from HCG.”
The HCG Legality
The HCG is a hormone that is produced in the human placenta during pregnancy but it is not approved for weight loss or for over-the-counter sale for any purpose. Moreover, a pharmacist at the FDA pointed that HCG is not listed in the Homeopathic Pharmacopoeia of the United States, which lists the active ingredients that may be legally included in homeopathic drug products. For this reason, homeopathic HCG cannot legally be sold as a homeopathic medication for any purpose. In addition, David Vladeck, director of the FTC’s Bureau of Consumer Protection stated that “deceptive advertising about weight loss products is one of the most prevalent types of fraud. Any advertiser who makes health claims about a product is required by federal law to back them up with competent and reliable scientific evidence, so consumers have the accurate information they need to make good decisions.”
The HCG is a hormone that is produced in the human placenta during pregnancy but it is not approved for weight loss or for over-the-counter sale for any purpose. Moreover, a pharmacist at the FDA pointed that HCG is not listed in the Homeopathic Pharmacopoeia of the United States, which lists the active ingredients that may be legally included in homeopathic drug products. For this reason, homeopathic HCG cannot legally be sold as a homeopathic medication for any purpose. In addition, David Vladeck, director of the FTC’s Bureau of Consumer Protection stated that “deceptive advertising about weight loss products is one of the most prevalent types of fraud. Any advertiser who makes health claims about a product is required by federal law to back them up with competent and reliable scientific evidence, so consumers have the accurate information they need to make good decisions.”
HCG a Potentially Dangerous Diet
Living on a very low calorie diet is considerably well documented to promote side effects such as gallstone formation, potential electrolyte imbalance, heartbeat irregularities, and various nutrient deficiencies (vitamins, minerals and protein). The HCG diet plan suggests individuals consume 500 calories/day, which is significantly less than the average 2,000 calorie recommended diet. The safe, general recommendation for healthy weight loss is a reduction of approximately 500 calories/day, only a third of the 1,500 calories/day recommended when following the diet plan. “These HCG products marketed over-the-counter are unproven to help with weight loss and are potentially dangerous even if taken as directed,” said Ilisa Bernstein, acting director of the Office of Compliance in FDA’s Center for Drug Evaluation and Research. “And a very low calorie diet should only be used under proper medical supervision.” This very low calorie diet should only be prescribed under medical supervision for specific conditions such as extremely obese patients with health conditions. Health care professionals should provide credible information to their clients/patients so that they may be able to make appropriate decisions and avoid unrealistic weight loss expectations. (FDA Consumers Health information, December 2011)
Living on a very low calorie diet is considerably well documented to promote side effects such as gallstone formation, potential electrolyte imbalance, heartbeat irregularities, and various nutrient deficiencies (vitamins, minerals and protein). The HCG diet plan suggests individuals consume 500 calories/day, which is significantly less than the average 2,000 calorie recommended diet. The safe, general recommendation for healthy weight loss is a reduction of approximately 500 calories/day, only a third of the 1,500 calories/day recommended when following the diet plan. “These HCG products marketed over-the-counter are unproven to help with weight loss and are potentially dangerous even if taken as directed,” said Ilisa Bernstein, acting director of the Office of Compliance in FDA’s Center for Drug Evaluation and Research. “And a very low calorie diet should only be used under proper medical supervision.” This very low calorie diet should only be prescribed under medical supervision for specific conditions such as extremely obese patients with health conditions. Health care professionals should provide credible information to their clients/patients so that they may be able to make appropriate decisions and avoid unrealistic weight loss expectations. (FDA Consumers Health information, December 2011)
Long Term Weight Loss and Weight Gain (Part 1 of 2)
It seems that everyone in the common era suffers from some sort of weight related problems. Some people (mostly men) want to gain weight and some people want to lose weight. A lot of us have tried everything from eating celery for every meal, HCG (I highly disagree with this method), Atkins, and almost anything else that we see in a fitness magazine. The problem is the fact that we are looking for a magic formula that will allow us to lose/gain as much weight as we dream of in as little as two weeks. Sorry, but this does not work effectively.
The truth is, dieting has been proven again and again in lab studies to not be enough to help ANYONE lose, and keep off, weight in the long term. The ONLY way to lose weight and keep it off is to increase muscle mass. This is only accomplished by resistance training of some sort or by living an active lifestyle. The fact of the matter is that we have been told many myths about weight gain and weight loss over the years. Drug companies around the world have fed us the baloney that you need a miracle pill to lose weight. To understand how to lose weight we first need to understand how it is that we gain unhealthy weight in the first place.
Gaining weight can be a very subtle or a very aggressive process. It takes 2500 Kcal (kilo-calories) to gain one pound of muscle, it takes 3500 Kcal to gain 1 pound of fat. This measurement has no time constraints nor window that it must be filled within to remain true. By this measure, you can see that your body will gain muscle before it gains fat from the food that you eat. That is, if you are working out properly. The way that this works is that the human body requires a certain amount of calories per day. I won't touch on the formula in this post but I will give an example of how weight gain can happen. Doctors call this example 'creeping obesity':
Example:
Amanda's caloric needs are 2100 kcal a day. She is an older woman and she is not very active any more. She eats relatively healthy and just snacks every now and then. On average she eats 2200 calories a day. Every year at her annual exam the doctor tells her that she has gained more weight, despite her efforts.
This is not uncommon and it is, in fact, to be expected. The average person is unaware of just how much maintaining the body is a science and not just a skill. With a little arithmetic, we can see just how much Amanda will gain over the course of a year with her current diet.
Amanda's caloric needs are 2100 kcal a day and yet she eats 2200 kcal every day. This puts her in a positive 100 kcal balance a day. If there are 365 days in a year then we will know that she consumes an excess of 36500 extra calories a year (365 x 100 = 36,500). You will then divide this number by 3500 and we will get the exact number of the amount of pounds that she will gain in a year (36500/3500 = 10.43 ). Amanda can gain 10 pounds a year by just a simple miscalculation!
This is a very rough example because it does not factor in the fact that her metabolism has slowed due to her age. By keeping a food log and staying within the parameters of your caloric needs you can avoid this easy dieting mistake. Sit down with your physician or trainer to discuss exactly what your caloric needs are and create a meal plan that will help you reach your goals.
In the next post, I will cover the science of both weight loss and weight gain, how to calculate your caloric needs, and how to create an effective meal plan for your fitness goals.
Till next time!
Cell Phones Kill Workouts
So you're going to the gym. You grab your keys, your Gatorade, an I-Pod, and your cell phone. Your all set. You drive to the gym and you are making good time to be able to get in a good workout and still make your hot date later this evening. You put on some Black Sabbath and prepare for hell. You're warming up and right as your about to start your routine you get a text message. Look, it's that date you were talking about. It's normally all down-hill from here. One text message leads to a whole conversation and no workout. You notice this and you have either decided to blow another ten or so minutes to warm back up or just jump right into your routine. Most people choose the latter, which is potentially dangerous.
Does this sound familiar? Well most people go through the exact same thing every time that they go to the gym. The reason: people are way too 'plugged in' to focus on anything. This fear of missing a beat is a phobia that is causing shortcomings in all facets of life in the past 5 years. Everywhere you go, you will see someone slacking off rather than doing their job or workout because they are completely engrossed in their cellphones.
So how do you fix this problem? Well, firstly, leave your cell-phone in the car. People in the gym have several bad reasons to take their cell-phones with them instead of stashing it in the glove box, I'm going to eliminate those reasons.
1. "I might need it when I'm in there"- This is one of the weaker excuses, mainly because I have never known anyone that had to call his friend and ask him how to do bench presses.
2. "I'm waiting on an important call/text"- Unless it's business related or life threatening. I highly doubt that replying to this text, that more than likely will not come while you're in the gym, cannot wait an hour.
3. "My phone has a timer that I use to measure my rest period"- Seriously? Are we that obsessed that we have forgotten about stopwatches? Or are we too cheap to pay ten bucks?
4. "I log my workout with an app on my phone"- Log it in a notebook, plug it into your cell phone later.
5. "I don't want it to get stolen"- You remember the comment about leaving it in the glove box correct? If you don't like that idea, then leave it in a locker.
The world will not end if you don't contact them. Focus! This little change will make a big difference both in the gym, and in your life. You will start to see that your intensity in the gym will go up exponentially, which is what you want for big results.
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Does this sound familiar? Well most people go through the exact same thing every time that they go to the gym. The reason: people are way too 'plugged in' to focus on anything. This fear of missing a beat is a phobia that is causing shortcomings in all facets of life in the past 5 years. Everywhere you go, you will see someone slacking off rather than doing their job or workout because they are completely engrossed in their cellphones.
So how do you fix this problem? Well, firstly, leave your cell-phone in the car. People in the gym have several bad reasons to take their cell-phones with them instead of stashing it in the glove box, I'm going to eliminate those reasons.
1. "I might need it when I'm in there"- This is one of the weaker excuses, mainly because I have never known anyone that had to call his friend and ask him how to do bench presses.
2. "I'm waiting on an important call/text"- Unless it's business related or life threatening. I highly doubt that replying to this text, that more than likely will not come while you're in the gym, cannot wait an hour.
3. "My phone has a timer that I use to measure my rest period"- Seriously? Are we that obsessed that we have forgotten about stopwatches? Or are we too cheap to pay ten bucks?
4. "I log my workout with an app on my phone"- Log it in a notebook, plug it into your cell phone later.
5. "I don't want it to get stolen"- You remember the comment about leaving it in the glove box correct? If you don't like that idea, then leave it in a locker.
The world will not end if you don't contact them. Focus! This little change will make a big difference both in the gym, and in your life. You will start to see that your intensity in the gym will go up exponentially, which is what you want for big results.
Shipping Sicknesses?
The other night I was watching the news and I heard something strange and disturbing. The news was covering a new trend in the parenting world in which parents are ordering illnesses offline. This at first seemed like some kind of gag story so I sat down and was prepared to have a few laughs. I was greatly taken aback when I found out that this was actually real.
They call themselves the Chicken Pox Party and they are a parental group who greatly disagrees with the current methods of immunization. Parents here in Arizona seem to have been the first to start the trend and it has spread as far as Tennessee, maybe even further. Apparently parents have become fed up with the immunization industry and are striking out by getting children immunized the 'natural way', which is letting their children just catch the illness.
To make it even more strange, the method in which they ship illness is odd. Parents who's children have caught chicken pox, small pox, or measles give their children a lollipop to suck on, they then take that lollipop and package it for shipment to other parents. The recipient parents take the lollipop and give it to their children and voila! This is unsanitary to say the least. This method is something that is reminiscent of the anthrax incident of the early 2000's. So parents beware of strange packages, this is one piece of mail that you should definitely keep out of reach of children.
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They call themselves the Chicken Pox Party and they are a parental group who greatly disagrees with the current methods of immunization. Parents here in Arizona seem to have been the first to start the trend and it has spread as far as Tennessee, maybe even further. Apparently parents have become fed up with the immunization industry and are striking out by getting children immunized the 'natural way', which is letting their children just catch the illness.
To make it even more strange, the method in which they ship illness is odd. Parents who's children have caught chicken pox, small pox, or measles give their children a lollipop to suck on, they then take that lollipop and package it for shipment to other parents. The recipient parents take the lollipop and give it to their children and voila! This is unsanitary to say the least. This method is something that is reminiscent of the anthrax incident of the early 2000's. So parents beware of strange packages, this is one piece of mail that you should definitely keep out of reach of children.
Ready to Fight
Not everyone is a fighter but everyone can benefit from training like one. The way they do it is interval training. If you want to lose weight fast and improve your cardiovascular system, interval training is the best route. A lot of people claim that too much cardio will make you lose muscle. So if you want to lose weight, improve cardio, and maintain muscle mass, what do you do? The only way is to add strength training to your cardio routine. Here's how to do it:
Warm up on your cardio machine of choice for ten minutes at 50% maximum effort. After the ten minutes are over you will immediately increase your speed to 100% effort or as high as the machine will go. Hold this pace for 15 seconds. After the end of the 15 seconds you will get off the machine and perform body-weight exercises such as push ups or crunches. Perform the maximum amount you can do then get right back to the cardio machine. That is one super-set. From now on you will run/pedal for only 3 minutes at 50% effort followed by 15 sec sprints
*Example Below*
Warm up | 10 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Push ups |
Set 2 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Pull ups |
Set 3 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Prison Squats|
Set 4 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Leg Raises |
Set 5 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Dips |
Interval training is very demanding on the body. Perform this routine only three times a week. You will begin with five super-sets but you can gradually increase to ten super-sets as your fitness improves. You may never become the next heavy weight Champion, but with persistence and patience, you will soon see that your endurance will double over time. You will run circles around your average competition in and out of the ring with this routine.
Happy Sweating!
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Warm up on your cardio machine of choice for ten minutes at 50% maximum effort. After the ten minutes are over you will immediately increase your speed to 100% effort or as high as the machine will go. Hold this pace for 15 seconds. After the end of the 15 seconds you will get off the machine and perform body-weight exercises such as push ups or crunches. Perform the maximum amount you can do then get right back to the cardio machine. That is one super-set. From now on you will run/pedal for only 3 minutes at 50% effort followed by 15 sec sprints
*Example Below*
Warm up | 10 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Push ups |
Set 2 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Pull ups |
Set 3 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Prison Squats|
Set 4 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Leg Raises |
Set 5 | 3 Min. Run at 50% Max Effort | 15 Sec. Sprint at 100% Max Effort | Max Dips |
Interval training is very demanding on the body. Perform this routine only three times a week. You will begin with five super-sets but you can gradually increase to ten super-sets as your fitness improves. You may never become the next heavy weight Champion, but with persistence and patience, you will soon see that your endurance will double over time. You will run circles around your average competition in and out of the ring with this routine.
Happy Sweating!
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