Getting seduced by the marketing...

I do not do deadlifts....I am happy with my exercise and how it supports my lifestyle and hobbies.....I have no real interest in deadlifting hundreds of pounds.......It was the deadlift that originally hurt my back 20 years ago......

Yet still I found myself severely tempted by Pavel and Andy Bolton's new book, Deadlift Dynamite....even the cheesey sales video had me drawn in.

I didn't buy it.  I am sure it is a good book, but I am trying to wean myself off the marketing, the products.  Automatically buying whatever promises a new secret.  There are no secrets.

stunning goal

1 finger pushups

Of course about half way through the video you realise that the guy is actually stood up against a wall.  The magic of turning your camera on its side.

Get moving

Go Kaleo posted this on Facebook and I thought it was worth sharing further

Physical inactivity as the culprit of metabolic inflexibility: evidence from bed-rest studies

The full text is at that link

Although it is no longer debatable that sedentary behaviors are an actual cause of many metabolic diseases, the physiology of physical inactivity has been poorly investigated for this purpose. Along with microgravity, the physiological adaptations to spaceflights require metabolic adaptations to physical inactivity, and that is exceedingly well-simulated during the ground-based microgravity bed-rest analogs. Bed rest thus represents a unique model to investigate the mechanisms by which physical inactivity leads to the development of current societal chronic diseases. For decades, however, clinicians and physiologists working in space research have worked separately without taking full awareness of potential strong mutual questioning. This review summarizes the data collected over the last 60 years on metabolic adaptations to bed rest in healthy subjects. Our aim is to provide evidence that supports the hypothesis that physical inactivity per se is one of the primary causes in the development of metabolic inflexibility. This evidence will focus on four main tenants of metabolic inflexiblity: 1) insulin resistance, 2) impaired lipid trafficking and hyperlipidemia, 3) a shift in substrate use toward glucose, and 4) a shift in muscle fiber type and ectopic fat storage. Altogether, this hypothesis places sedentary behaviors upstream on the list of factors involved in metabolic inflexibility, which is considered to be a primary impairment in several metabolic disorders such as obesity, insulin resistance, and type 2 diabetes mellitus.

It is another one that puts the focus on the dangers of being inactive....sitting around all day....at your desk, in front of the TV, in your car.

Get out and get moving

Stand up!

Dangers of too much water for some athletes

Just a quick link to an abstract I saw which draws attention to the potential dangers of drinking too much water during exercise.

An important warning given the usual admonition to drink lots!

Exercise-Associated Hyponatremia and Hydration Status in 161-km Ultramarathoners

Exercise-Associated Hyponatremia incidence can be high in 161-km ultramarathons in northern California. In this environment, EAH is more common with dehydration than overhydration and is more common in hotter ambient temperature conditions. Because weight loss >3% does not appear to have an adverse effect on performance, excessive sodium supplementation and aggressive fluid ingestion beyond the dictates of thirst are ill-advised

It reminds me of elements of this advice given to those preparing for the West Highland Way ultramarathon

Notes / slides are here

Remove reports! Losing weight is a mind game

Losing weight is a mind game

Basically weight loss is purely a mental thing. We ask ourselves, we can do it, too? Quick is more weight to our state of mind. Do not let it get that far. Many think that losing weight is a science in itself. I mean, this is how we think, what keeps us from change our current situation to want.

I made the mistake also. I tried the recommendations that were working with friends. The results were not satisfactory. The answer is basically very simple! Every body is ticking a little different and what works for a good friend, colleague or friend, must not work with me in this way.

Everyone needs to vote for his meals himself. How much may I on fat eat daily? How many carbs should I eat daily? How much protein should I eat daily?



Furthermore, the amounts of carbohydrates, fats and modify proteins by the movement and the work that we perform every day.

The methods of losing weight are basically very simple!

•  The carbohydrates must be reduced ...

• Candy and sweet drinks are into any form of diet ...

• movement must be. Movement keeps us fit and also promotes our health and ensures that our slack muscles restore themselves. Also, I'm building then in addition to excess calories from ...

• The daily portion sizes of the meals must always vote for themselves. The! What other food can, can be too much for me ...

• To himself and his weight loss success work and not only just in between but for the whole life. Remove or diets are no solutions with short-term success, but must be implemented for a lifetime and point. That's the hard part, that is the perseverance. For me to find the right rotation, which I can keep my weight under control, it must work hard every one of us. Only you can change that. If you want to change nothing, nothing will change. It remains as it is.

Standing room only

I haven't posted for a while - too busy with real life I suppose.

One thing that has been in my mind the last few days has been the idea of standing or at least not being sedentary.  One of my guilty pleasures is listening to the podcasts of Superhuman Radio.  Carl Lanore has some really interesting interviews, if you can get past the over the top advertising.  I actually like Lanore's style too - he makes me laugh and comes across as a nice guy.

Anyway, last Wednesday he interviewed Emma Wilmot:

SHR # 1080 :: Get Up! Stand Up!: Sitting For Long Periods Causes Death PLUS So What's The Big Deal About Grass Fed Whey  

The show can be downloaded from here as an mp3:

Dr. Wilmot's group has looked at research done on over 794,000 participants to determine that your lack of activity will lead to your early demise. This is an important interview. Even if you train hard once a day you may be negating the benefits by sitting at your desk for the rest of the day. Learn how easy it is to reverse the metabolic events that accompany sitting with just a few small modifications

It was an intriguing interview.  Emma is a Scottish doctor working in diabestes research in Leicester, with a focus on lifestyle issues, particularly the dangers of being sedentary.  The paper that they were discussing was

Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis

with the full paper available as a pdf here

In some ways it is the standard paper - sitting down is bad for you.

However, one thing that came up in the discussion which was fascinating was the idea of standing after rather than moving as such.  They spoke about a study which looked at lipoprotein lipase. This molecule plays a central role in how the body processes fats; it’s produced by many tissues, including muscles. Low levels  are associated with a variety of health problems, including heart disease. Studies in rats show that leg muscles only produce this molecule when they are actively being flexed (for example, when the animal is standing up and ambling about). The implication is that when you sit, a crucial part of your metabolism slows down.  Simply standing keeps muscles working in ways that sitting doesn’t. Sitting is so passive. The signals it sends are pretty negative.

I was not sure what the study was, so I emailed Dr Wilmot and she pointed me to

The Effect of Walking on Postprandial Glycemic Excursion in Patients With Type 1 Diabetes and Healthy People

and

Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease.

That first one showed that even simply standing after a meal increased glucose control in healthy people.  Walking helped more but even simply standing was a big impact. 

There has been quite a lot of coverage of Dr Wilmot's review: e.g. at the BBC