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Tonight we will only have the one boxing class at 7:45PM.

WE WILL ONLY HAVE ONE 7:45 PM EVENING CLASS PER NIGHT. WE WILL RESUME OUR REGULAR EVENING CLASS SCHEDULE ON TUESDAY SEPTEMBER 6TH.

 THE 11:00 AM MORNING CLASS WILL BE CANCELLED AS WELL TILL WEDNESDAY, SEPTEMBER 7TH.

THANK YOU, 

NLP 

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ROD

Thursday, 25Aug11

 

Ready for Anything Training!!!!!

This class is a ….. let’s see what you’ve got, are you Bad Ass enough, leave nothing in the tank, punch, kick, jump, run, crawl, swing ….we throw anything at you 1 hour boxing circuit .

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

Please RSVP by clicking on Class Sign Up

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“Those who do not find time for exercise now will have to find time for illness.”

Progress and Motivation

Before you begin this program or any training program you may scarcely believe you have any hope of reaching the levels of fitness you may want to reach.  “Sheesh…,” you say, “I can’t evenseemy toes, no less touch them, and you’re tellin’ me in a year or so I’m gonna be able to do 20 NLP pushups without losing a breath of air?  Gimme a break!”

Gimme a couple of weeks.  Very few people will start this program in worse shape than I was when I began to develop it. I was 248 lbs., worked my ass off and in only 3 months, I had reached my initial goal, of losing 20 pounds.  I had kept it off and continued to get into the best shape of my life.

Almost anybody can have the same success with this exercise program.  There’s nothing magical about any particular set of exercises or plan for doing them.  Developing physical fitness through exercise is just like losing weight: extremely simple, but based on an unpleasant fact most people would rather ignore.

Now that you’ve tried our training program, go make a note of it. You’ll feel better and better as you perform each day’s ROD’s, moreso after completing the exercises.  That’s nothing compared to how you’ll feel as you start to move up the progressions.  The long-term rewards from exercise are longer life and better health: this program provides short-term feedback showing your progress as you persist in it or lack of progress if you find too many excuses to skip the few classes and become a lazy-ass.

For an exercise program to work, you have to follow it.  All the exercise books in the world won’t make you healthy as long as they’re sitting on your shelf and you’re sitting on your ass.  This program is designed to motivate you to start it, progress through it, and keep it up for the rest of your life.

 

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ROD

Thursday, 18Aug11

 

Ready for Anything Training!!!!!

This class is a ….. let’s see what you’ve got, are you Bad Ass enough, leave nothing in the tank, punch, kick, jump, run, crawl, swing ….we throw anything at you 1 hour boxing circuit .

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Arthur De Vany – Evolutionary Fitness

by Chris. Average Reading Time: about 6 minutes.

Arthur De Vany is someone I owe a lot to. He got me on the right path with Fitness and Nutrition and his blog posts throughout the years have served me with a wealth of information. In this post I am going to sum up some of his basic principles and show you how to get started working out and eating how we evolved to for optimal health. He was featured yesterday in a great article from the Sunday Times (British Newspaper) check out the article online here……………..

His basic premise for nutrition is as follows:

Entree @ Frank Restaurant - 88 2nd Avenue

Cook by colour and texture so that meals look beautiful. If busy, skip meals with little worry. You don’t have to have three square meals a day. Snack on nuts or celery. Drink plenty of water. I also drink tea, coffee and a little wine.

Carbohydrates

Avoid bread, muffins, bagels, pasta, rice, potatoes, cereals, vegetable oils, beans or anything in a package — empty, high-calorie foods with a high carbohydrate content. These kind of foods are not only detrimental to your health, they are of no use to your body unless your glycogen stores are severely depleted from overtraining and participating in events like marathons.

Flavour

Spice up your food with fresh ingredients such as basil, garlic, parsley, rosemary, spring onions, avocados and nuts, and use various oils, such as olive oil, for flavour.

Celery adds texture (and is good for testosterone too). I personally love to add a high quality Balsamic vinegar to my salads.

Fruits

Fresh fruits of all sorts are good; I focus on melon and red grapes. Fruit juice is out. I have one or two fruits with most breakfasts; now and then a piece with other meals. Fruits are one of the best ways for quick fresh energy, I usually try to buy local fruit, and find it important to feel and smell the fruit as these are good indicators of the freshness.

Vegetables

Eat lots of fresh raw, steamed, sauteed or grilled vegetables. Never use frozen, canned or packaged vegetables. Although Devany does not like canned vegetables I find them better than nothing and really enjoy canned pumpkin with some fresh berries and cinnamon mixed in.

Protein

Eat plenty of meat, such as ribs, steak, bacon, pork loin, turkey and chicken, but trim fat from the edges. Fish, seafood and eggs are also good choices. These should be a mainstay of most meals, protein with meals will improve satiety and keep you feeling fuller longer.

Sample Menu

  • Breakfast  – Eat last night’s leftovers: turkey with jarlsberg cheese and fruit, bacon with red grapes, omelettes with rosemary, olives and spring onions. 2-3 Boiled eggs with a piece or two of fruit and coffee is a great breakfast.
  • Lunches – Usually salads, with red cabbage, romaine lettuce, spring onions, garlic, kale, broccoli or cauliflower, with salmon, tuna, turkey, chicken, pork or steak. Feel free to throw in a fresh piece of fruit or a punnet of berries.
  • Dinners – I sometimes eat a whole rack of ribs with salad and vegetables. Or a large steak, trimmed of fat. Almost always there is a beautiful salad and vegetables. I find it important to have my largest hit of protein in this final meal as it helps me wind down and relax, usually allowing me to sleep better. A  glass of wine or beer is also acceptable with dinner.

Don’t be afraid to skip a meal and prolong your overnight fasts, I often workout first thing in the morning eat a decent breafast  and eatwithin the hour afterwards. This is great for Growth Hormone release.

 

 

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ROD

Thursday, 07Jul11

 

Ready for Anything Training!!!!!

This class is a ….. let’s see what you’ve got, are you Bad Ass enough, leave nothing in the tank, punch, kick, jump, run, crawl, swing ….we throw anything at you 1 hour boxing circuit . 

Your cardiovascular and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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We would also like to congratulate  those members I did not list yesterday and who deserve recognition for running in the The Arielle Newman/Pepper Martin Memorial West Brighton 5 Mile Run.

334 Evangelia Gialouris   241  24                      F 47:30.00  9:30  (we know her as little Eva)

363 Maria Porceddu        268  44                      F 48:59.00  9:48   (we know her as little Antonella)

I wish the above listed would use the name we all know and love… thank you very much!

Congratulations !!!

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Visualize the attack

David Berenbaum's photo  

Dave Berenbaum has a Bachelor’s Degree in Journalism. He loves to write, but his passion is for fitness. He is also an active member of  Nxt Level Performance.

Manhattan Fitness Trends Examiner, July 1, 2011

“Free your mind and your body will follow” (Kai Greene, FLEX Magazine, “A New York State Of Mind,” May 2011). IFBB Pro Kai Greene lives by this quote and all of us should follow his lead.

It has happened to the best of us. Sometimes, it isn’t something we can control; our body just takes a complete 180. Whether you are a regular attendee or you find yourself giving the “I’m going to start going to the gym” speech, this will happen to you. Realistically, the hardest part of working out is actually getting to the gym.

It’s close to bedtime the night before of your favorite bodypart to work out and all you can think about is getting to the gym the next morning. You get a good rest, eat a good breakfast and get dressed into your “uniform.” You’re ready to go. Then something happens.

Maybe it’s in the late morning and you want to watch an episode ofThe Fresh Prince of Bel-Air,” or maybe you want to catch highlights of Sportscenter-” everybody loves the Top Ten. Or maybe you just got back from the shore and you’re still “sick.” But this is nothing new, because you’ve been through this before, right?

Wrong. This time it’s worse, because it’s the present. Every distraction, old or new, is another obstacle- and far more worse. However, you can overcome it. This brings me back to the article on Greene.

 ”The mind is everything. The mind creates the reality that you will see manifested in your life” (Greene, FLEX, May 2011). There is a difference between thinking about your workout and visualizing your workout. It doesn’t matter if you’re a male trying to put up your new max weight on the bench press, or a female trying to tone her lower body; visualize your trip to the gym, visulaize what you wish to accomplish, visualize yourself performing whatever workouts you plan on doing, and do this before you even go to sleep the night before.

Visualization is a key to succeeding, but is it the most important factor?

According to the “hip-hop preacher,” Eric Thomas, there is something more important than visualizing the attack. Everybody has goals in life; including goals in the gym.When you want to succeed as bad as you want to breathe, then you’ll succeed.” When waking up in the morning and getting in your car is no longer a second thought, you’ve overcame the most difficult task in making yourself look and feel better. As 8-time Mr. Olympia bodybuilding champion Ronnie Coleman says, “Ain’t nothin to it, but to do it.”

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ROD

Tuesday, 05Jul11

 

Triplet Tuesday

20 seconds work/20 seconds rest for 6 rounds of each triplet

  • Med ball alt. oblique wall thrusts
  • Dynamax thrusters
  • Knees 2 Elbows

Rest 1:00

  • Bosu push-up w/OH claps 
  • Reclines
  • Sit-outs

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The Diabetes “Crash” Cure & Pancreatic Fat

I’m a little late to the party weighing in on the recent “hot news” on a crash diet curing diabetes.  But weigh in I must.  If you don’t know what I’m referring to, here’s the study:
That was heralded in media reports like this one:  Low-calorie diet offers hope of cure for type 2 diabetes
It just so happened that I had a journal article open in my browser dealing with pancreatic fat content and diabetes when I received an email about this from a reader.  So I sort of had this topic on my mind and was probably more receptive to what the study found vis a vis this factor than others might have been.

Peter/Hyperlipid, in a post entitled Diabetic and Hungry,  jumped on the fact that this was a very low calorie diet, therefore a low carbohydrate diet and that’s why it worked to reverse diabetes.   He writes:
Of course even if the diet was 50% carbohydrate it would only be 66g/d of carbohydrate per day. Some one should tell these folks they can do as well on this level of carbohydrate restriction without all of that nasty hunger if they ate some decent fat and protein along side their carbohydrate restriction.
It is really too bad that Peter is so steeped into the insulin hypothesis that it appears he’ll never acknowledge the role of calories in the equation.  That won’t stop me from trying to tell him, and others of like mind, that were the participants to have done so, they would not have lost the weight they did, and likely not have unloaded the fat from their pancreata (I think that’s the plural there) either, in the 8 relatively short weeks in which they did.  Since all diets are high fat diets in his mind anyway — because he counts the fatty acids liberated from body fat and oxidized as “calories in” (??this just makes no sense to me??)   — what’s the point anyway?
Jenny Ruhl of Diabetes 101 weighed in with her own take with the exaggerated entitled:  Idiotically Dangerous Diet “Reverses Diabetes” but So Does Moderate Carb Restriction Without Calorie Restriction
I don’t really know what to make of Jenny’s take on a lot of things regarding scientific studies, low carbing and treating diabetes.  She’s a diabetic herself who manages her disease with, near as I can tell, a rather bit more moderate than some, low carb diet.  And yet, this study “cured” diabetes — as in proper insulin secretion by the beta cells was restored — it did not simply manage hyperglycemia.  As my regular readers know, I’ll repeat that I consider hyperglycemia a symptom of the underlying problem which is impaired pancreatic beta cell function.  If memory serves, Jenny is amongst those who took Dr. Davis to task for making claims of “curing” diabetes with low carb and giving diabetics false hope.  I took him to task on this blog around a year ago for his put-downs of other doctors, most of whom are advising their patients in good conscience and based on success they’ve achieved with others, I believe.  Davis has walked that back a bit, now claiming that low carb only puts diabetes into remission.  (This was admitted to in comments on his blog sometime circa March/April of this year if anyone can find me the link.)    I would go a step further and say all it does is manage hyperglycemia in the long run for the bulk of folks following his advice  One is certainly well served by avoiding the ravages of hyperglycemia, but there’s no evidence that carbohydrate restriction improves beta cell function (more on this later).  
Jenny ratchets up the hyperbole with this statement on the study:
It is yet another example of the tragically flawed pseudo-science that damages the health of people with diabetes.
Now, I don’t care if only one out of the 11 was actually cured of their diabetes for the long term, and the gent interviewed for the article was free of his diabetes a year and a half later after six years of taking medications to manage his disease, so I’d say he qualifies.  That’s a big deal.  This diet did not damage that diabetic!  It actually CURED him!!!  A year and a half out.  Nor, apparently did it damage the 7 of the 11 who were still diabetes free three months later despite regaining an average of roughly 3kg.  
Jenny goes on:
There’s no mystery here, nor is the effect reported a result of “reducing fat in the pancreas” as the doctor who came up with this “cure” suggests. All he has done is craft a “balanced” diet that has so few calories it is also low in carbohydrates.  
Sorry, but the urge to go yada yada at the whole it’s so low in calories it’s LC schtick  overwhelms me.  Really?  At 12 weeks post intervention, we had the following results:

Hepatic triacylglycerol remained low and unchanged (2.9±0.2 vs 3.0±0.3%; p=0.80), and pancreatic triacylglycerol decreased further to a small extent (6.2±1.1 vs 5.7±1.1%; p=0.005). HbA1c was unchanged (6.0±0.2 vs 6.2±0.1% [42±2 vs 44±1 mmol/mol]; p=0.10) and fasting plasma glucose increased modestly (5.7±0.5 vs 6.1± 0.2 mmol/l; p<0.01), with a 2 h OGTT plasma glucose of 10.3±1.0 mmol/l. Three participants had recurrence of diabetes as judged by a 2 h post-load plasma glucose >11.1 mmol/l. Fasting plasma insulin concentrations were unchanged (57±11 vs 65±15 pmol/l) and fasting plasma NEFA decreased further (0.72±0.06 vs 0.54±0.05 mmol/l;p<0.02).

Again, this is 3 months after returning to a “normal” diet and gaining back around 7 lbs on average.  The fasting NEFA — which are elevated in diabetes (although not that much in this group) went predictably up during the dramatic 8 weeks of weight loss, but later went down to lower than the non-diabetic controls.

Jenny also makes a, frankly, ridiculous analogy between  this diet — essentially a protein sparing modified fast (PSMF) –  and the Minnesota “starvation” diet.  C’mon now!  I actually find myself in agreement with commenter “blogblog” over at Peter’s on this one.  We’ve discussed here before the utterly irrelevancy of that study, and as blogblog pointed out, starving normal weight people on a protein and likely many micro deficient diet for six months is nowhere near the same as putting an overweight/obese person on a PSMF for a couple of months.  Yes, as was the case here, a PSMF is best done under medical supervision as there are potential dangers, but apparently none of the participants became suicidal psychotics!

Now they don’t measure such things as pancreatic or hepatic fat on The Biggest Loser, but TBL consultant Dr. Michael Dansinger says that they basically halve the caloric intake of the participants on the show.  Couple that with all those hours of exercise and you’re talking a similar very large/sustained caloric deficit.  It’s my understanding that one consumes a totally liquid diet — relatively low fat at that as well — for a while following gastric bypass surgery … IOW dramatic/sustained caloric deficit.  And guess what?  Whether they want to admit it or not,  especially the first time around, the spontaneous caloric reduction on a low carb diet  is often rather significant.  There’s a formerly almost 400 lb guy who used to participate at Jimmy’s who believed all the “high calorie” lore, yet when he averaged his intake on LC he was eating less than 1200 cal/day.  That’s a pretty significant deficit!

Yoni Freedhoff weighed in on this over on his Weighty Matters blog with a post entitled Amazing, shocking, unbelievable news about type 2 diabetes and diet!   His take, that I agree with,  is  basically that there’s nothing new about the advice or knowledge that diet/lifestyle change can actually cure diabetes.

I’m guessing if you’ve got type 2 diabetes, you caught that news from your doctor. In fact I’d be shocked to learn if there were a single type 2 diabetic on the planet who wasn’t told at diagnosis that weight loss and/or lifestyle change could reverse the course of their disease, and while they’d need to maintain their losses/changes to maintain the reversal, that lifestyle can have at least as great an impact on disease course as drugs.

Dr. Davis, of course, contends that all those other doctors, who advise patients to go on a traditional weight loss diet and increase their activity to lose weight are just doing that to hook them on medications.  Surely they don’t have their patients’ well-being in mind.  I’m guessing most aren’t ratcheting up the hyperbole because they’re coming out with their own line of gluten free products to hawk, but I digress …  Back to Yoni for one more excerpt:

Wanna know what else disappeared for the participants?

Weight. In the first week they lost nearly 10lbs, or 5% of their presenting body weights. By the end of 8 weeks, they lost nearly 30lbs or 13% of their presenting body weights.

So is it surprising that a recently diagnosed type 2 diabetic who loses 30lbs living off an extremely low calorie, low carb diet, can come off of their oral hypoglycemics?

What would be interesting, to me at least, is for this group to repeat the study (measuring pancreatic fat and insulin response) in another group of subjects put on a 1200 cal/day diet for however long it takes for them to lose the same average 30 lbs and compare the results to these.  Is it just the weight loss after all?  After all, in long term intervention studies such as Shai, the average weight losses weren’t all that impressive – about 10 lbs at 1yr to 2yrs in both the Mediterranean and LC groups, and even the max loss around 4 months for LC was only avg of around 15 lbs.  (See graphic here).

But maybe there’s something to this aside from the weight, or maybe the speed of the weight loss matters?  After all, what do SAD-to-VLC-or-Paleo converters, 600 cal/day dieters (which includes such plans as KK, Medifast, HCG injections, and a caloric intake Gary Taubes’ Diet Doctor friend would be delighted to see), TBL contestants, and many many “crash” diets have in common?   The establishment of a substantial and sustained caloric deficit.  This of course leads to rapid weight loss.  Does the rate of the loss, however, impact the fat content of the pancreas?  I’ll speculate on that in my closing comments.

Getting back to Jenny’s contention that lowering pancreatic fat had nothing to do with it, and the paper that was open in my browser when this story landed in my Inbox, let’s talk pancreatic fat content for a bit. It is not controversial that the pancreas requires fatty acids for the secretion of insulin.  It’s often not known by most because we focus on what elicits an acute insulin response — that being glucose (and the oft forgotten amino acids) — but we’ve discussed this here before (and I’ll have more to come).  The long story short of it is that fatty acids fuel the ß-cell for glucose-stimulated insulin secretion, but they also stimulate basal insulin secretion, e.g. in the fasted state.  When exposure to fatty acids is excessive, lipid accumulates in the ß-cell and causes lipotoxicity and/or cell death (apoptosis).  The direct relationship between circulating free fatty acid (NEFA) levels and lipid accumulation in the pancreas (or any organ for that matter) is somewhat complicated.  It appears to me that when our bodies are in a state of negative energy balance or increased usage of fatty acids as fuel, the elevated levels do not contribute to such accumulation and/or the accumulation is not detrimental but acts more as a local storage depot for the cells.  But in the context of chronic energy surplus and/or the failure of adipose tissue to adequately trap and store NEFA, elevated NEFA lead to detrimental accumulation of lipid in the cells.  And it appears one such cell type most affected are the ß-cells.

The paper I had open in my browser was this one:  (A more detailed analysis is forthcoming in a separate post)
Pancreatic Fat Content and ?-Cell Function in Men With and Without Type 2 Diabetes

This group used an analytical method to assess the pancreatic lipid content in diabetic men and non-diabetic controls.  Here’s what they found:

Median pancreatic fat content was significantly higher in diabetic compared with nondiabetic men: 20.4% (13.4–43.6 [interquartile range]) vs. 9.7% (7.0–20.2)

Note:  Interquartile range (IQR) is the range of levels for the middle half of the sample.  One quarter of each group had levels less than the minimum of the IQR, and one quarter of them had levels exceeding the maximum.  Clearly there’s no absolute relationship between fat content (25% of the non-diabetics had fat content greater than roughly half of the diabetics), but …

This is the first report to show that, in addition to liver fat, pancreatic fat content is increased in men with type 2 diabetes, relative to nondiabetic men. In nondiabetic men, the pancreatic fat content was inversely associated with various features of ?-cell function.

Although pancreatic fat was associated with all but one model/parameter of ?-cell function, ?-cell glucose sensitivity correlated most strongly with pancreatic fat. This parameter of ?-cell function has been demonstrated to be most reproducible (14) and a good predictor of progression to type 2 diabetes in nondiabetic subjects (18).

Also,

The association of pancreatic fat and ?-cell function was found in nondiabetic but not in diabetic men. This may be explained by both methodological (relatively small number of diabetic men and low numerical values for the ?-cell parameters assessed with too little variation to allow detection of any association) and pathophysiological factors, which are more likely to account for the findings. In diabetes, the presence of pancreatic fat may be permissive to the deleterious action of hyperglycemia on the ?-cell (glucolipotoxicity) (2). Thus, because of the simultaneous activation of many deleterious cascades, including oxidative stress, inflammation, and apoptosis but also hypoperfusion of the islets, ?-cell function deterioration may develop at a rate disproportional to that of pancreatic fat accumulation. Conversely, hyperglycemia via malonyl-CoA inhibits carnitine palmitoyltransferase-1, leading to a decrease in mitochondrial ?-oxidation and further stimulation of intracellular triglyceride accumulation. As stated above, this mechanism may, among others, contribute to the higher pancreatic fat content observed in diabetic relative to nondiabetic men.

Translation:  When some degree of normal function exists, pancreatic fat content correlates with the extent of that function in an inverse manner.  In non-diabetics, higher pancreatic fat content is associated with reduced ß-cell function.  But once some threshold has been exceeded — e.g. we now have ß-cell impairment and frank diabetes — further accumulations of fat don’t seem to exacerbate things much.  That kind of makes sense to me.  If someone adds dirt to  a wheelbarrow, the speed with which I can move it declines as the amount of dirt increases.  But once it’s filled with a certain weight I can no longer push it at all.  My inability to push the wheelbarrow is not impacted further by adding even more dirt.  The amount of dirt that renders a wheelbarrow immovable varies with the person trying to push it. 

One other note:

Interestingly, no correlation was found between hepatic and pancreatic fat content … [and] we found no association between pancreatic and visceral fat. 

I’ll leave that for another day except to say that essentially any intervention that has been demonstrated to alter body composition, or reduce hepatic (liver) or visceral (around abdominal organs)  fat will not necessarily impact pancreatic fat.

So let’s go back one last time to the study that caused the splash and what was novel about it after all.  Here’s what the authors state in their intro:

Type 2 diabetes has long been regarded as a chronic progressive condition, capable of amelioration but not cure.  A steady rise in plasma glucose occurs irrespective of the degree of control or type of treatment [1]. Beta cell function declines linearly with time, and after 10 years more than 50% of individuals require insulin therapy [2]. The  underlying changes in beta cell function have been well described [3, 4], and beta-cell mass decreases steadily during the course of type 2 diabetes [5, 6]. Overall, there is strong evidence that type 2 diabetes is inexorably progressive, with a high likelihood of insulin therapy being eventually required to maintain good glycaemic control. However, type 2 diabetes is clearly reversible following bariatric surgery [7]. The normalisation of plasma glucose concentration follows within days of surgery, long before major weight loss has occurred, and it has become widely assumed that the protective effects of gastrointestinal surgery are mediated by altered secretion of incretin hormones [8, 9]. Improved control of blood glucose in type 2 diabetes by moderate energy restriction has been demonstrated by others [10]. We have hypothesised that the profound effect of a sudden negative energy balance on the metabolism could explain the post-bariatric surgery effect [11] and, specifically, that the decrease in the intracellular fatty acid concentrations in the liver would lead to a lower export of lipoprotein triacylglycerol to the pancreas, with the release of beta cells from the chronic inhibitory effects of excess fatty acid exposure.

This study was designed to test the hypothesis that acute negative energy balance alone reverses type 2 diabetes by normalising both beta cell function and insulin sensitivity. 

Yoni Freedhoff seems to take umbrage a bit with the reference to diabetes being seen as progressive and uncurable.  Perhaps the LC crowd has so distorted the “misguidedness” of mainstream recommendations to lose weight and exercise more so as to have had an impact?  I don’t think so, rather the darned recidivism rate of maintaining lifestyle changes is at play here.  However, I’ve seen enough diabetics on low carb forums — many who firmly believe that LC is the only right way to treat the disease — make similar statements.  Jenny herself discusses BG control with moderate carb restriction (I would take issue with 30g/day being anything but extreme) but has discussed the limitations for such an approach to “cure” diabetes.  The insurance establishment in this country certainly considers it an incurable disease — once a diabetic, always a diabetic.  Perhaps studies of this nature can open the door for a new dialog here, and I’m glad to see doctors such as Yoni — who specializes in treating the obese BTW — express this.  Wheat Belly Davis, on the other hand, is resigned to putting diabetes in remission but remains anything but cured as do so many VLC low carbers who manage their hyperglycemia but cannot eat a small potato without sending their blood glucose levels spiraling out of control.

The authors of this study pointed out what I’ve found amazing, the incredible CURE rate for diabetes with gastric bypass, as I discussed here.  I still lean heavily towards the incretin hypothesis on this one playing at least a significant role in all this, but these researchers wanted to know if, perhaps, it’s just the “shock value” of a dramatic calorie restriction.

In closing, some speculation on my part:

It seems very possible that the dramatic imposition of a large caloric deficit may well establish a metabolic milieu that results in rather rapid and substantial release of fatty accumulation in the pancreas.  In doing so, provided the permanent damage to ß-cells (as in reduction in ß-cell mass) is not extensive, the cells themselves regain their regular ability to produce and secrete insulin.  The fatty accumulation was merely suppressing this ability.  It’s like someone came and shoveled dirt out of my wheelbarrow until I could move it again provided there wasn’t so much dirt put in there in the first place such as to bend or break the axle.  Indeed the degree of recovery for the GBP patients is related to how long they’ve been diabetic.  The longer the diabetes, the less likely the recovery or degree of recovery.

I tend to believe there’s merit to some sort of individualized critical fat mass threshold.   This marries well with the observations that, although obesity exacerbates diabetes, the vast majority of the obese remain non-diabetic.  And it also marries well with the observation that even small reductions in body fat (as little as 5% even in the severely obese population) can reverse the diabetic state.  If someone has been being tested all along and is only recently diagnosed recently with diabetes, chances are they have only just exceeded that threshold.  This is one area I generally support screenings but have reservations on this as well (e.g. the conversion rate from prediabetes to diabetes is in the single digit percents for like 5 years out, so I would hate for a diagnostic label to negatively impact a person’s ability to obtain life insurance and such). 

So what of all those LC and Paleos who have cured their diabetes?  Well, if they’re indeed cured, as in they can handle eating a potato, this is usually accompanied by a rather rapid and substantial initial weight loss.  And perhaps these are the ones who eat a higher carb version of Paleo and haven’t subscribed to the buttered prime rib version of low carb.  Or, perhaps, rather than engaging in an idiotically dangerous PSMF-type diet for a couple of months, they’ve rather consumed nothing (IOW fasted) for periods of 24 hours or more.  But by far, we see more folks who’ve driven their hyperglycemia into remission but cannot handle eating said potato.  Perhaps the reason these folks do not enjoy an actual cure, despite maintained significant weight loss for many, is because they are still now bathing their ß-cells in ketones and fatty acids.  Let’s not forget that two years out, the group of diabetic subjects in Shai that fared best was the Mediterranean group (ate the most carbs).

Now I have to add a personal note here.  Nothing can mess with one’s head and trigger disordered eating behavior more than a hunger-inducing extreme low calorie diet.  But even given my history with that, if I were diagnosed with diabetes tomorrow, I would give serious consideration to this program.  And if I couldn’t do it alone, I might just consider the expense of doing so in a supervised facility a worthwhile one.  Going in, however, I would have to commit to maintenance.  Expect some rebound (that did not elicit a return of diabetes in 7 of the 11 here) but implement some sort of regime to maintain.  Perhaps take a page from the IF’ers?  Perhaps revisit the diet for three or four days every month or so?  This seems far less “idiotic” than the legions of diabetics who cannot sustain the extreme carbohydrate restriction to “control” their hyperglycemia while remaining obese.   Or, for that matter, even those who obtain and maintain a slimmer body but live in fear of a sliver of birthday cake.

The authors of the study, E. L. Lim, K. G. Hollingsworth,  B. S. Aribisala,  M. J. Chen,  J. C. Mathers, and R. Taylor,  might just be on to something here.  I know this much.  They do not deserve the derision aimed at them!  I also don’t rule out that there’s an overweight lipophile out there who is at this moment seeking a pharmaceutical means to allow consumption of tons of fat while preventing its accumulation in the pancreas … or better yet, to prevent fatty pancreas continuing to eat the way they are.

ROD 070111

 

Chris wrote: If there is sufficient interest I will do a class at 9am Saturday morning. But I need a definitive confirmation of who will be attending.  Please RSVP by going to CLASS SIGN UP (the same process as signig up for boxing).  If you sign up you BETTER show up.

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ROD

Friday, 01Jul11

 

Conditioning Ladder

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

  • Kettlebell swings
  • KB Rows (10 r/l, 9 r/l, 8 r/l…)  
  • Walkouts
  • Dbl KB deadlifts
  • Push-ups 

Get through as fast as possible!

 

Do this circuit style from 10 down to 1 rep. Everyone should prepare their own station.
 
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Rest And Recovery From Workouts: Are
You REALLY Getting Optimal Results?

by Joshua Tapp

Rest and recovery from workouts is a VITAL piece of the muscle building and fat burning equation.

Many people ignore proper rest and recovery and wonder why they haven’t achieved any significant results in years of weight training and exercise.

Inside the gym is where you apply the proper stimulus you need to get results. You actually break muscle tissue down when you’re at the gym.

Your body repairs that same muscle tissue and builds it up during the rest periods between your workouts. You need to know what you should be doing to speed up that recovery process.

The better job you do at rest and recovery from workouts… the better results you achieve.

It’s Tough Finding Good Information On Proper
Rest And Recovery From Workouts… Until Now:

In this section of the website, we’re going to tell you everything you should be doing to recover properly from each workout.

You really won’t find information like this on any other website. You might find bits and pieces here and there BUT it’s difficult to put it all together.

We’re sharing all of our secrets to proper rest and recovery from workouts so you build muscle and burn fat faster than ever before.

The recovery techniques you’re going to learn here today are simple and easy to implement… You just have to put the effort forth.

For example, it’s pretty simple to drink more water throughout the day. Just get a good water bottle to carry around with you and drink water all day. Many people have trouble doing this simple task… just do it.

Put forth the effort and you will be rewarded. That’s a guarantee.

How Long Do You Really Need to Rest Between Weight Lifting Workouts… 7 Days? Nope. Here’s the Answer:

Has anyone ever told you that you should only work each muscle group once per week? I’m sure you’ve heard this before.

Well, that is total nonsense, BS, crud, or whatever else you want to call it. Here’s the TRUTH…

I’m going to give you a FACT right now that will save you thousands of wasted hours each and every year…

Your muscles DO NOT NEED a full week to recover from a weight lifting workout. Science has proven that the vast majority of the muscle building process is complete within 48 hours post workout.

So you have people out there wasting 120 hours each week waiting for a muscle to ‘fully recover’ … for what they call proper rest and recovery from workouts.

I’ve got news for you…

A muscle could take weeks to ‘fully recover’ from any given workout. The muscle building process is mostly complete within 48 hours, so WHY WAIT another 120 hours to work the muscle again?

If you do, you are wasting time. Plain and simple.

Why not choose a workout plan that works each muscle group more often so you get more muscle building opportunities.

Stop wasting time with all these other programs and choose a program designed to help you build muscle and burn fat faster than ever before.

Do You Know How To Enhance The Muscle Building Process Before Full Recovery Of A Muscle Group?
This Is AMAZING…

Did you know that working a muscle before it is fully recovered actually enhances the muscle building process?

I mean come on. The people out there that say a muscle needs to fully recover before working it again bases this on what? Do you really believe the human body can’t build muscle if that muscle isn’t fully recovered?

If you do, you’re wrong. The human body is AMAZING. If you work a muscle before it’s fully recovered, the human body will even reward you!

Now that doesn’t mean to trash a muscle group every day with endless drop sets, supersets, rest/pause sets, and more. The body takes time to adapt to that kind of torture. It eventually would, but you’d be hurting your progress beyond comprehension.

If a muscle is trying to recover, why would sending it extra nutrients hurt the recovery process? It won’t IF you do it the right way.

You’ve got to be smart about your weight training, and that’s why Weight Lifting Complete exists.

Here’s What You’ll Learn Within The WLC System
For Optimal Rest and Recovery From Workouts…
Build Muscle and Burn Fat FAST

The WLC System is a COMPLETE muscle building and fat burning system. We don’t just tell you what to do in the gym… We tell you EXACTLY what to do out of the gym too.

Here’s just a few of the rest and recovery techniques within the WLC System:

  • Drink plenty of water to keep you fully hydrated
  • Eat only the best sources of food
  • Perform cardio exercise to improve circulation
  • Adjust intensity of weight lifting accordingly
  • Pre, during, and post workout meal protocols
  • Supplementation to improve recovery
  • Increasing quality of sleep each night
  • How to easily reduce stress
  • Slowly increase level of conditioning
  • Improve digestion of foods
  • Secret stretching protocols
  • Huge increase in muscle building and fat burning nutrients

And that’s not all… the entire WLC System is designed to increase rest and recovery from workouts.

The WLC System enhances the muscle building and fat burning process within your body BECAUSE the system is designed to WORK WITH YOUR BODY.

Some of the Rest and Recovery Tricks
You’ll Find Within the WLC System…

We’re not afraid to give away some of the secrets within the WLC System Manual.

We want you to know that the WLC System is for REAL. You WILL — without any doubt — get the best results of your life.

Fast, hard-hitting, and permanent results… That is what the WLC System delivers for you.

Now, let’s take a look at some of the secrets for ‘OPTIMAL’ rest and recovery from workouts. You’re going to love these secrets:

  1. The EXACT amount of time your body needs to build muscle between workouts.
    Your body does not need a full 7 days to recover from a workout if you learn how to properly work each muscle group.You can enhance the muscle building process by working a muscle group once every 48 hours. BUT, you need the WLC System that teaches you how to find the optimal intensity for YOU.The WLC System is totally different than anything you’ve tried before, and it actually works unlike all the other programs you’ve ever tried.
  2. How to give yourself a full body massage with all the muscle building and fat burning benefits.
    Your body needs deep tissue massage because of the weight lifting workouts and fat burning cardio workouts you should be doing.Your muscles are encased with fascia and sometimes ‘fascia’ gets tight from working out. Your muscles need room to grow and massage loosens fascia and brings nutrients to the massaged area.A foam roller is exactly what you need to give yourself a full body massage for almost no cost at all.
  3. How to relax, release tension, decrease stress, and even improve circulation within your body.
    You MUST learn how to relax, sleep better, and decrease the amount of stress in your life.When you do learn how, your results will vastly improve. The WLC System teaches you how.One of the tricks we use within the WLC System is frequent hot baths or the use of a hot tub, spa, or jacuzzi. You learn how to relax and release tension so you create the BEST environment for building muscle and burning fat.

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ROD

Wednesday, 15Jun11

 

Kettlebell Two Minute Torture
 
On the 2 minute mark for 20 minutes, do…
  •    5 Burpees
  • 10 Kettlebell High snatches 
  • 15 Mountain climbers
  • 20 Kettlebell swings

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 Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

  

Note: I am always asked about this at Nxt Level. I try to emphasize to the women of Nxt Level, that they can lift heavy and not worry about bulking up. Yes there are women who are going to be a little bigger than someone else, but again thats genetics and No you can’t build muscle on top of fat. Thats physiologically impossible. Yes you can, though, build muscle underneath fat. Thats is if you workout & overeat.  You must follow a sensible eating plan. I hope that this article will put all those worries to sleep… enjoy. ~ Coach Donald

By Tim Kontos, David Adamson, and Sarah Walls

David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

  1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
  1. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
  1. For women, toning is what happens when the muscle is developed through training.  This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
  1. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking. 
  1. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

 And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money). 

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.”This cannot be     emphasized enough. 

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition   to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain…it must be the   lifting.

10.  Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of   the muscle. 

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

ROD 061011

ROD

Friday, 10Jun11

 

Friggin Friday

  • work/work/rest
  • 30 /30 /30
  • 25 /25 /25
  • 20/ 20 /20
  • 15 /15 /15

1. KB Row & catch / DB thrusters

2. Walkouts / Mt. climbers

3. Air squats / Squat holds

4. Split squat jumps / Gate swings

5. KB presses / KB High pulls

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10 Commandments of General Nutrition

1. Eat every 3-3.5hrs

 2. Each meal should contain a lean protein, a fibrous carb (preferably green veggies) and a healthy fat. The lean Protein and veggies should be the largest sized portions on the plate.

3. Meal size: If you’re not hungry in 3hrs after eating, your meal was too large. If you’re starving in 1.5hrs after eating, your meal wasn’t large enough.

(Just like auto-regulating your training, you should auto-regulate your nutrition)

4. Emphasize low fructose fruits.

5. Consume starches relative to your activity level. Eat more starchy carbs on high activity days and less to no starches on low to no training (rest) days.

6. Never consume a fruit or starch by itself, always eat these with a protein.

The glycemic index of fruits and starches only elevates insulin production, which limits fat burning, when the food is consumed by itself. Hence the above recommendation.

7. Drink lots of water…shoot for at least 1 gallon per day.

8. Always drink a Pre workout shake and a Post-workout shake.

9. Consume little to No processed products, Alcohol,  Sweets, Diary products and/or Breads.

10. Plan ONE meal per week to eat off plan (splurge meal)

 Simple is ALWAYS Better!

 Not sure why most nutrition books need to take up 100?s (even thousands) of pages simply to tell you the same things that I just did in 10 quick bullet points.

ROD 051811

ROD

Wednesday, 18May11

 

Wacky Wednesday

Here’s the workout: 20 second intervals for 3 minutes non-stop at each triplet.

We will repeat each triplet 2 times with one minute rest between them.

Triplet 1: 3 rounds non stop of 20 second intervals

  • Dumbbell snatch r
  • Dumbbell snatch l
  • Mountain climbers

Rest on minute!

Triplet 2:

  • Kettlebell high pull
  • Kettlebell thruster
  • MB jacks 

Rest one minute!

Triplet 3

  • Gate swings
  • Half burpees
  • BodyBar get-ups

Rest 1 minute!

Repeat everything again.

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Green Tea

Boost your immunity—and lose weight—with this popular source of antioxidants

by Lisa Freedman

Where it comes from: Green tea is tea made with only the leaves of a special plant native to Asia, the Camellia sinensis. Black tea is made from the same plant but the two teas are different because of the way they are processed. Green teas are the least processed and the method preserves more of the nutrients compared to the methods of other teas.

Green tea has been used for thousands of years; it originated in China and took over most cultures in Asia. In the recent decades, it’s also gotten extremely popular in the West because of its major health benefits.

What it’ll do for you: “Green tea is considered to be an antioxidant and has been suggested to play an important role in cardiovascular disease, cancer and other diseases,” explains Sarah Currie, RD and personal trainer for New York City-based Physical Equilibrium LLC. Here, a look at two key benefits that you may care most about:

  • Burns fat and helps you lose weight
    Some studies have found green tea extract, which is rich in polyphenols and catechins, to be useful for obesity management since it induces thermogenesis and stimulates fat oxidation. A type of catechin prevalent in green tea, epigallocatechin gallate (EGCG), is said to increase resting metabolism and stimulate fat-burning. Dutch researchers helped 76 people lose weight and, over the next three months, gave the patients either a 270-milligram capsule of green tea or a placebo every day. The group who took the green tea continued to lose weight but the group taking the placebo soon regained their lost weight. Another study agreed that EGCG has the potential to increase fat oxidation in men and may contribute to the anti-obesity effects of green tea.Also worth noting: “If you normally drink coffee loaded with cream and sugar or a 500-calorie mocha every morning, then swapping either out for calorie-free green tea will certainly contribute toward weight loss because you are cutting your daily caloric intake,” Currie points out. “If you regularly eat excess calories and are not active, popping a green tea pill is not going to do much (or anything!) to counteract that.”

There are many countries where green tea consumption is high, and obesity and cancer rates are low (compared to the U.S.) but those benefits can’t be solely attributed to green tea.

  • Fights influenza
    A 2007 performed by a professor at Appalachian State University found that green tea may give an immunity boost to individuals under stress. He put 40 subjects under extreme physical stress during a five-week period.40 test subjects who were subjected to extreme physical stress situations during a five-week period. Every day, some students were given 1,000 milligrams of quercetin (which green tea happens to be a rich source of) and the others were given a placebo. Only five percent of the subjects reported upper respiratory illness during a two-week follow-up while 45 percent of the placebo-takers reported illness.
  • Suggested intake: As with most herbs and supplements there are no exact recommended dosages. One cup of tea contains about 50 milligrams of caffeine and 80 to 100 milligrams of polyphenol content, depending on the strength of the tea and the size of cup. In capsules, green tea extract can range from 10 to 750 milligrams per pill.

    So, pills vs brew? Most studies that have shown promising results on green tea’s antioxidant activity have been done in beverage form. “Drinking tea is the best way to go since it also a offers hydration,” Currie says. “Not to mention the soothing, calming and relaxing aspects of drinking a cup of warm tea.”

    Associated risks/scrutiny: “As with all herbs and supplements, one should exercise caution,” Currie says. Green tea is caffeinated and too much caffeine has been shown to affect sleep, raise heart rate and increase anxiety in some people. Too much caffeine can also cause gastrointestinal distress.

    Concentrated green tea extracts have been reported to cause liver problems. It’s important to talk to your doctor before you start taking supplements—especially if you’re already on regular medication, as there could be contraindications.

    ROD 042511

    ROD 

    Monday, 25Apr11 

     

    Kettlebell and Bodyweight AMRAP

     Get as many rounds as possible in 25 minutes  

    • one handed swings 5r/5l
    • 10 Judo or regular push ups 
    • kettlebell cleans 5r/5l
    • kettlebell push press 5r/5l
    • split squats 5r/5l
    • one arm rows 5r/5l
    • walkouts 5

    ____________________________________________________________________ 

    Joe Flynn, a member of our workout community, has graduated from Basic Training in the Army’s Ranger Division. We are all proud of him and thank him for his service. The United States Army Rangers are elite members of the United States Army. We are happy to have played a small part in preparing Joe for his journey through Basic Training.

     

     ____________________________________________________________________

     It’s not so sweet. Sugar and it’s effects.

    This is where you need to be a super sleuth with your nutrition, because sugar is in just about every single processed food. It goes beyond the cookies and soda pop. It’s slipped into breads, crackers, cereals and even soup. Yes, High Fructose Corn Syrup (HFCS) and other forms of sugar can be found in a can of chicken noodle soup. HFCS began to infiltrate our food in the 1970′s as a cheap and profitable way to sweeten processed foods (this is also one of many contributing factors to the obesity epidemic in America).

    So what is sugar and why is it such a big deal? First there are simple sugars, fructose (or monosaccharides) such as those in fruit and honey, that require no digestion. Double sugars, fructose and glucose (or disaccharides), such as table sugar (sucrose), require some digestive action. High fructose corn syrup is made from corn starch. HFCS is a thick liquid that contains fructose and glucose, in roughly equal amounts. Sucrose is a larger sugar molecule that breaks down into glucose and fructose in the intestine during metabolism. When we eat sugar, the consumption of glucose kicks off a cascade of biochemical reactions. It increases production of insulin by the pancreas, which enables sugar in the blood to be transported into cells, where it can be used for energy. It increases production of leptin, a hormone that helps regulate appetite and fat storage, and it suppresses production of another hormone made by the stomach, ghrelin, that helps regulate food intake. It has been theorized that when ghrelin levels drop, as they do after eating carbohydrates composed of glucose, hunger declines.

     The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered—you continue to eat and possibly overeat.

     Another concern is the action of fructose in the liver, where it is converted into the chemical backbone of trigylcerides more efficiently than glucose. Like low-density lipoprotein, the most damaging form of cholesterol, elevated levels of trigylcerides are linked to an increased risk of heart disease. A University of Minnesota study published in the American Journal of Clinical Nutrition in 2000 found that in men, but not in women, fructose “produced significantly higher blood levels” than did glucose. The researchers concluded that diets high in added fructose may be undesirable, particularly for men.

     Other recent research suggests that fructose may alter the magnesium balance in the body. That could, in turn, accelerate bone loss, according to a USDA study published in 2000 in the Journal of the American College of Nutrition  

    While sugar may be a craving that you give into by munching on cookies and soda, or make your coffee taste better, it’s not worth it. What’s worse is that you could be consuming sugar without even knowing it. Read your nutritional labels. Don’t eat anything that lists HFCS as an ingredient. If sugar (in any form) is in the top ingredients, don’t buy it. A sweet treat every now and then isn’t going to kill you, but when you unknowingly (or knowingly) eat it everyday, it just might. 
     
     
     

     

    ROD 031711

    ROD

    Thursday, 17Mar11

     

    READY FOR ANYTHING TRAINING!!!!

                     

    The circuit is as follows: all 90 second rounds no rest…  last 30 seconds of each round  “I say you do”

    1. Bosu pushups w/clap 
    2. Prone Hip pops
    3. BAG
    4. 1/2 Burpees 
    5. Bosu alt. toe touches
    6. BAG 
    7. Band Pull-aparts (10x chest/10x shoulders)
    8. Lunge w/a high kick 
    9. BAG 
    10. Bench jumps 
    11. Slam Ball 
    12. BAG
    13.  V-ups
    14.  Alt. shoulder taps in pushup position

    ________________________________________________________________

    Detox Diets and Cleansing Diets: Do They Work?

    What are detox diets and cleansing diets? Do they really get rid of toxins and chemicals from your body? And do we need to cleanse ourselves every now and then?

    What are detox diets and cleansing diets?

    Basic Premise: The basic premise of every detox and cleansing diet is that our body is constantly accumulating toxins and chemicals from the food and our environment . And we need to get rid of these toxins every now and then.

    Duration: These diets last for a short period of time, usually 4-8 weeks.

    Methods: Some of the common methods include one or more of: dieting, using herbs and supplements, consumption of specific foods such as fruits and vegetables, juices or water or avoiding fats, sugars,  fasting,  avoiding caffeine, aclohol, junk food and so on. Some others involve extreme measures such as colon cleansing, liver flushing, chelation, and so on.

    What do these diets claim?

    Toxin Removal: They claim that these diets or therapies can effectively remove toxins or chemicals trapped in the body through urine or bowel movements .

    Benefits: By removing these toxins, they claim that you will have improved energy, clearer and fairer skin, a regular bowel movement, improved metabolism and digestion, increased concentration, and will also prevent diseases.

    Now can these diets really remove toxins?

    Scientific evidence: There is no scientific evidence to show that you can remove toxins or chemicals using these methods. Chelation, a medically approved procedure, is used to remove heavy metal toxins when people suffer from genuine iron, lead, uranium poisoning. This is only warranted when the levels are dangerously higher than normal.

    colon_cleansing_detox_diets

    Pictures: There are pictures on the web of these long algae like substance from bowel movements called mucoid plaque. These are not toxins or chemicals, but they are formed from bentonite and psyllium husk which are most often included in colon cleansers. The bentonite acts like a clay to expand when it mixes with water. The psyllium husk adds bulk and are used as a source of dietary fiber. They are the “toxins” from the very substance which are supposed to clear the toxins.

    feet_pads_detox_diets

     

    Foot pads:These foot pads, left on your feet overnight, turns brown in the morning. These pads have powdered wood vinegar which turns brown when it comes in contact with sweat. These pads also peel off the dead cells on your feet which gives them the brown color. It’s funny how toxins are always brown in color and not green or blue.

    But what about these chemicals accumulating in the body?

    Chemical-Free Life: You cannot lead a chemical-free life because everything is made of chemicals.  For example: an average person has more than a trillion atoms of uranium in their body and that hundreds of these atoms are radioactively disintegrating every day.  All is coming from a perfectly natural source: the food we eat! Many toxic substances occur naturally in foods, e.g., arsenic, but in doses so small to even bother about.

    Dose:  The toxicity of a chemical depends on the dosage or the amount received.  Aspirin – a wonder drug- in extreme doses becomes toxic and causes acute renal failure, coma, and heart failure. Botox ,one of the most toxic substance know to man, is safely used in cosmetics because it can be highly localized. There is no chemical that can be automatically labeled as dangerous or safe without the above info. 

    Body’s Detox:Our body has its own detox like the gut which prevents entry of toxins, the liver which breakdown harmful chemicals which are then excreted by the kidneys. None of the above processes can be made more efficient by detox or cleansing.

    But what about people feeling better?

    Increased Energy: This boost in energy is due to fasting. This is one of the body’s survival mechanism to get you moving to locate food during starvation periods.

    Weight Loss: If you are on juice and water and other low calorie diets, you will lose weight. Don’t worry, this is just temporary and you will put all of it right back on when you go back to your regular diet.

    Feeling Better: You will feel better if you stop using alcohol, caffeine, junk food, stop smoking and such. That is just common wisdom, right.

    Other Benefits: The other benefits like clear skin, improved digestion, increased concentration can be easily traced backed to increased water intake, fruits and vegetables, avoiding too much fatty foods and such.

    Placebo effect: If you really believe something is good for you and is helping, you will feel it too even if has nothing medicinal in it. Check this short video about placebo effect.

    The bottom line is whatever you are feeling on a detox diet or cleansing diet has nothing to do with removing toxins.

    Practical Applications

    • Detox or cleansing diet cannot clear toxins or chemicals from your body as claimed. The short term benefits has nothing to do with toxins removal.
    • We already have an inbuilt detox system in our body namely kidneys and liver.
    • If anything is removed with the detox diets, it is your money from your wallet.