Sunday, March 10, 2013

The Science of Undereating by Ori Hofmekler

The Science of undereating

The Science of undereating by Ori Hofmekler

Generally speaking, scientists and science have shown clearly that when you undereat, the brain exercises exactly like a muscle exercises. Brain-derived growth factors are triggered and new brain cells are produced by stem cells. Tissue recycling - a controversial issue - occurs. Nonetheless, scientific thinking is dogmatic.

They postulate:
"If this is the Prediction then let us start isolating diet elements. Let us isolate the calorie intake alone. Let us then analyze the exercise element alone. Then let us combine the overall diet element and the overall calorie intake element. After that, let us examine the exercise elements and see how the two - exercise and diet - interact."

I contend that these sub-elements cannot and should not be separated. For example, a person adhering to the principle of intermittent fasting, as outlined in the Warrior Diet, should under-eat during the day followed by night eating. After a period of time they will find that appetite and food consumption, their choice of foods, even their taste preferences, will change. This usually manifests within five to six weeks. If you follow this eating cycle for a protracted period, you will eat differently and crave different foods. You will naturally develop a taste for foods at the bottom of the food chain. Your appetite and preferences will morph and become different. You literally will undergo a transformation in habits and tastes.

According to Dr. Mark Mattson, a leading researcher on intermittent fasting, participants who follow a one meal per day cycle have shown a natural tendency to reach a full sense of satiety on a lower calorie intake than the fixed calorie intake requirements imposed in studies. This skews results: instead of letting the participants follow their natural instinct, to eat less and feel full faster rather than observe how a one-meal-per-day approach naturally morphs caloric intake downward, participants are force-fed. They had to keep eating, against their will, to comply with the study's fixed calorie intake terms and precepts. With all due respect, it will take years before researchers realize how things really work in real life. There are so many variable and complexities, various elements are intertwined. There is the feeding cycle element, the food/fuel element, the calorie intake element, the exercise element - there are changes in food availability, and don't forget the gender element! It will take scientists, using classical analysis, forever to analyze and dissect these findings. Perhaps in the distant future science will come to the conclusions what we already know to be true! We already have so much empirical evidence, so much real life experiences, that one can only hope that science will eventually catch up.

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Friday, March 8, 2013

Why Can't Woodley Park In Van Nuys Finish What They Started?

This was taken in September of 2012
Woodley Park in Van Nuys, CA, Part of the City of Los Angeles Parks and Recreation Department.  In April of 2012, Recreations and Parks tore down an exercise area where myself and countless others would gather to workout.  There were bars for pull ups, bars for push ups and dips, steps and planks to practice balance and squatting.  There was even a bench for sit ups.  And while it was old and needed a little work; for me and the virtual melting pot of Angelinos that would come here, from all over L.A., this was a free place to build strength, tone muscle and burn fat.  For me, it was the Valley's answer to Santa Monica's Muscle Beach.  

Now, at the time of this blog posting, the exercise area has not been put back up.  According to the sign they left, the Recreation and Parks people said this place will be back in action on July 15th 2012.  Yet here we are, March of 2013 and no new equipment.

My question is what happened?  Why did they tear it down  in the first place and more importantly, why haven't they put it back up yet?  

But first, real quick, lets look at Los Angeles and Health:

According to livescience, Los Angeles had an obesity rate of 20.3 in 2011. While not in the top 10 fattest cities in America, certainly not something to be proud of either.  Also in an article in the L.A. Times from April of 2009, Los Angeles County ranks among the worst counties in the state for heart disease.
This one was in February of 2013

From the article:  "Our obesity rates have continued to go up, our diabetes rates have continued to go up, both of which are quite disturbing," said Los Angeles County Public Health Director Dr. Jonathan Fielding.

Fielding said more needs to be done to increase physical activity among county residents and stem poor nutrition, obesity and untreated high blood pressure and high cholesterol.
So again, what is the problem here?  I thought we needed more places to combat obesity and diabetes not less!  While most parks have their fair share of bureaucratic growing pains and bumps in the road, Woodley Park clearly has a real problem keeping on schedule.  There are two pictures here in this blog that will look almost the same but unfortunately were taken five months apart.  One in September 2012 and another in  February of 2013 and then when you read the sign, you'll see my frustration and the irony of this situation.

I struggle to understand why in a city struggling with rising obesity, heart disease and diabetes, why this isn't a major priority to the the city?  Especially since "image" is such a piece of the whole L.A. "thing."

And get this, in a letter from L.A. Parks and Rec, commissioner Barry Sanders says, "We are Los Angeles, its people and its places. For help in public health by enabling outdoor activity and reducing obesity and diabetes." 

Notice the "We Make L.A. A Better Place" on the sign
Seriously Barry? If that was really true, how is it that this is even possible?  Wouldn't this be a major priority for you? Are you even aware it's been over 7 months since this job was schedules to be done?  I don't know about the public sector, but if you're 7 months late on a project in the private sector, you get fired. Period.

Please, don't misunderstand, I'm not calling for Barry's job here, I'm simply making a point, that in the private sector, this would never happen.

My question would be, where do you workout Barry? I don't know, so I won't speculate, but what I do know is that many people in the San Fernando Valley are struggling to just get by and a gym membership just isn't in the budget; it's not a reality for a lot of people.  And these are tax payers and voters who as members of the community deserve a place like this to exercise.

I have called on this matter and I got a voice mail from Barbara Pleasant who is the Acting Principle Ground Maintenance Supervisor. This voice mail came in October of 2012. You can hear it here on SoundCloud. Basically she tells me that the Army Corp of Engineers owns that piece of property and made them stop working on that project. BUT she says they got permission to start working on it again and would be back to it in November and from that point it should only take a month to complete. Meaning I should have been able to do pullups on Christmas day... Or at least New Years day... definitely MLK day and Valentine's Day!

What is the chance of pullups on St. Patty's day? At this point, not sure because I've left 2 additional messages since I took the second photo.  

I did wind up also, receiving a call from Tom Leveque who works maintenance in the Sepulveda Basin.  Tom says now, they're waiting on the equipment.  Frankly, as an armchair carpenter,  who chose choir as an elective in high school verses wood shop, I could roll down to a Home Depot grab some piping and wood (and a few helpers) and knock this project out in a weekend.  Clearly, I'm frustrated...

For many Angelinos, exercise is a way to reduce stress. Exercise and strength training goes beyond the physical challenges and takes on a more mental and spiritual aspect. Personally, in my quest to achieve and maintain sobriety, this workout area was one of my safe havens. A place to wrestle with and do battle with my own demons. If I can conquer myself, if I can push my body past a perceived limit and make myself stronger then my mind will strengthen as well. My spirit will grow strong. And this dear readers is why this is such an issue for me.  Simply put, I can't help but think if I was able to find strength here and forge the spirit of a warrior in this place then who else was?  Who else is missing this place? Who else could be benefiting from this outdoor courage corner? 

That's the bigger picture - nobody wins while this is incomplete.  The City looses and it's citizens loose too.  

Saturday, September 15, 2012

Maximum Strength & Conditioning - The Ultimate Workouts To Coach Yourself To Supreme Fitness Part Two

Last time we looked at how to use Convict Conditioning to start yourself on the road to supreme strength and conditioning.  When you are ready to add another piece to the puzzle, Enter The Kettlebell is the next step.  This Soviet strength training tool has been around for over 300 years.  Again, as with most things you search for on-line, you will find more data than you need.  The Kettlebell is no different and unfortunately, if not careful, improper use, instruction from untrained trainers and winging it with the Kettlebell will lead to injury and a poor conception of what is one of the most effective and powerful tools to build a heart of a lion and be as strong as you look.

Squats, for example are only bad for your knees when you do them wrong.  Kettlebells, like squatting, lead to injury ONLY when you don't use them proper.   

Keep in mind, we are building up to something great.  All great things need a foundation.  We are going to use Convict Conditioning to establish a foundation of strength and get to know our body again.  Once that foundation is solid it will be time to add to that foundation.  We will begin the steps to mastery of the two most important and foundational movements with the Kettlebell.  The primary Kettlebell movement is the Swing.  It is an explosive, ballistic power move that will condition and strengthen the body.  The other foundational Kettlebell movement and perfect compliment to the Swing is the Turkish Get Up.

Adding these two movements to your strength and conditioning training will complement and enhance everything you're accomplishing with Convict Conditioning.  You will want to master the Swing and Turkish Get Up, then begin to PRACTICE the Kettlbell Clean and Press and start work on the Kettlbell Snatch.

Enter the Kettlebell is a book written by Pavel Tsatsouline who is the man who brought Kettlebells to the United States and if there was one person responsible for the resurgence of Kettlebell Training in the States, Pavel is that guy.  He is a former Soviet Special Forces trainer that has brought an immense knowledge of strength and conditioning beyond the Iron Curtain and into America to whip us all back into shape!  He's the real deal.  Period.  This book will teach you the basic Kettlebell drills and build on your foundation of strength.  Follow the progressions Pavel lays out for you and by all means, as Pavel says, "Respect the Kettlebell."

Beginner - Total Body Mastery Part 2.

After you've progressed into Convict Conditioning and believe you are strong enough to handle the Kettlebell, it will be time to start working on your Swing and Turkish Get Up.  The best Kettlebells on the market are at Dragon Door.  You can also get yourself a copy of Enter the Kettlebell there.

Putting the two together...

For one session, work on Convict Conditioning.  In another session PRACTICE your Swing based on Pavel's instructions from Enter the Kettlebell.  In another session, work on your Get Ups.

A week might look something like this:

Monday - Convict Conditioning
Tuesday - Rest
Wednesday - Swing Practice
Thursday - Rest
 Friday - Convict Conditioning
Saturday - Rest
Sunday - Turkish Get Up Practice

See the pattern?  As you develop you can start experimenting with intensity levels and combining modalities.  Here's an example:

Monday - Convict Conditioning and Swing Practice
Tuesday - Turkish Get Ups
Wednesday - Rest
Thursday - Convict Conditioning and Swing Practice
Friday - Turkish Get Ups
Saturday - Rest
Sunday - Shoot Hoop, Bike Ride, Jog, etc (Active Recovery)

As you progress through Enter the Kettlebell, you'll start into the Clean and Press and Snatch.  So that will then look like this:

Monday - Convict Conditioning, finish with Swings
Tuesday - Rest
Wednesday - Convict Conditioning, Clean and Press PRACTICE
Thursday - Rest
Friday - Clean and Press Practice and Snatch PRACTICE
Saturday - Convict Conditioning
Sunday - Rest

The following week up the intensity and volume of your Clean and Press, Snatch and Swing. 

GENTLY work up to a personal record and then back off 30 - 40% of where you peaked and then start back up slowly.  Pavel and Coach Wade outline some very simple protocols to help you build up your strength and conditioning.

There is a difference between practicing and working out.  Strength training should be progressive.  Look at this combo of numbers to get the idea:

1,2,3,4,5  -  2,3,4,5,6  -  3,4,5,6,7  -  4,5,6,7,8  -  5,6,7,8,9  -  6,7,8,9,10

See what's happening there?  If these numbers matched your intensity level on a scale from 1-10, 10 being maximum intensity, could you plug this into your training?

This type of progression allows you to train injury free, finish stronger and recover better all the while building on and maintaining strength and conditioning.  You can train like this for the rest of your life.  Not convinced?  Read Power To The People and get back to me!

OK, so bottom line here is step two is to work on and with Convict Conditioning and Enter The Kettlebell.  These two training paths could keep you busy for the next 20 years by them selves.  Low tech and minimal financial commitment for supreme fitness, strength and conditioning.  Not a bad deal really.  Ready to cancel your gym membership yet?

So get to work on this and in part three we will progress into the Intermediate/Advanced level of the Ultimate Strength and Conditioning routine.

Maximum Strength & Conditioning - The Ultimate Workouts To Coach Yourself To Supreme Fitness

Your quest is strength and conditioning. You can search the internet for strength exercises, training courses to get into peek physical condition, and workout routines for strength and conditioning.  You will find so much data, you will be overwhelmed and tempted to give up.  The biggest problem a person looking to get into shape has is lack of appropriate knowledge which will ultimately wind up resulting in either no results or injury. 

In this blog, we are going to look at the essentials to strength and conditioning and I will then turn you on to the lowest cost method for getting in and staying in the best shape of your life.  The strength and conditioning you will achieve will go well beyond cosmetic and into strength of mind and spirit.  Mixed Martial Artists, Traditional Martial Artists, Gymnasts, Power lifters, Runners, all develop what I call the warrior spirit.  They are willing to push themselves, get uncomfortable and suffer for their art and passion.  Mastery of the ego will also be developed as you follow the path I'm about to put you on.  There's more to this than just looking good naked.  If your only goal is to look good naked, then this will help you, but you'll probably fair better with a plastic surgeon.  True strength of body, mind and spirit requires work.  If you're not willing to put in the work, you can move on now.

We're going to split this up into two categories.  Beginner and Intermediate/Advanced.

Beginner - Total Body Mastery Part 1.

Don't let this be you!
Your body.  It's your vehicle for 80 plus years.  You need to know it.  You need to familiarize yourself with how it functions, moves and develops.  Your body is unique, just like you.  Movement is essential to knowing your body.  In this "information" age we spend so much time sitting and so little time plowing fields, hunting and gathering that we have lost the true connection with our body we've had in the past.  For centuries we have studied the development of the body but only since the last 150 years, since The Industrial Revolution, have we found the need to recapture the essential exercises that make use limber, strong and healthy.  Sitting at a desk all day is not healthy.  Period.  You must move.  Why is obesity such a massive problem right now?  We're not moving like we used to!  We're all going to wind up fat and atrophied like the people in Wall-E if we're not careful!

So, how do you reclaim your body?  Start here:  Convict Conditioning.  This book by Paul "Coach" Wade is a step by step guide to master what the book calls, "using the lost secrets of supreme survival strength."  Your current condition is irrelevant with this book.  You can be in the worst shape of your life and still do this program.  How?  You start out just moving.  Coach Wade will put you on a program that progresses over time starting you out with the basics of the basics.  Can you do a push up?  No?  No problem.  What about a push up against a wall?  The first exercise in this program is Push Ups against a wall.  What about squatting?  Can you sit in a chair and stand back up?  Can you lay on your back and bring your knees up?  These are calisthenics.  That word originates from Kalos Sthenos.  It means beautiful strength.  You have it now, you just need to let it out.

Here's the true beauty of it.  These "simple" movements are not easy.  If you're in decent shape already, you'll need to tame your ego and do them anyway.  If you're in poor condition, you will discover them to be harder than you expected.  However with practice, commitment and dedication, you can master these movements.  And that is what you will also develop.  Commitment, dedication and a unique understanding of the difference between "working out" and practicing a movement.

Coach Wade spent a good 20 plus years "inside" studying the art and science of strength and movement.  It was in this time that he developed and perfected the path to "bust free of all weakness."  Since being in a cell for 90% of the day, he found himself with only one piece of equipment.  His body.  Your body is the ultimate and cheapest piece of exercise equipment you can get.  If you are out of touch with your body, Convict Conditioning is the way to go.  Bar None.  Pun Intended.

So for you as the beginner, what you want to do now is to get locked up with Convict Conditioning.  Spend as much time on it as you want.  Take your time with it.  Coach Wade divides the progressions to strength up in to 6 fundamental Power Moves each with 10 Steps to Mastery.  Each step comes with 3 Standards.  So if we use pushups, there's 30 levels you will need to accomplish and work up to before you've mastered the Push Up.  This could take weeks, months or years and you're entitled to take as much time as you need.  What you're not entitled to do is quit.  When you buy this book, study it and decide to do it, you don't get to give up.  These exercises are progressions.  Meaning you progress through it.  You may need to tough it out at some point.  It is when you do that, that you will find true strength, develop your spirit and your will.  This will filter over into all other aspects of your life.  Guaranteed. 

Next up we will look at Part 2 of The Beginners guide to Total Body Mastery when we plug in a ancient tool to further aid you in your quest for the perfect balance of strength and conditioning.

Monday, June 11, 2012

BPI Sports A-HD (Arimedex) Ingredients: Snake Oil or The Real Deal?

What ARE the REAL ingredients in bpi's A-HD?

BPI Sports produces a supplement called A-HD.  Once sold under the name Arimedex-HD.  What's in it really?  Have you seen the label?  You need a chemistry degree to figure that crap out!  No worries, in this article, I did all the leg work for you.

Take a look and let me know what you think!