Cont'd from We are not all the same.
A long, long time ago...
I learned that Everyone is Different, thanks to a study by Julia H. Goedecke, Alan St Clair Gibson, Liesl Grobler, Malcolm Collins, Timothy D. Noakes and Estelle V. Lambert.
Well, stone the flamin' crows! Timothy D. Noakes' name just popped up in Alan Aragon's article 2013 NSCA Personal Trainers Conference: Looking Back at my Debate with Dr. Jeff Volek. Dr. Noakes has had problems with his blood glucose level and has adopted a very-low-carb/ketogenic diet.
What also caught my eye in Alan Aragon's article was (Note: TTE = Time To Exhaustion):-
"However, the authors’ conclusion is misleading since 2 of the 5 subjects experienced substantial drops in endurance capacity (48 and 51-minute declines in TTE, to be exact). One of the subjects had a freakishly high 84-minute increase in TTE, while the other increases were 3 and 30 minutes."
I expect that the subjects with 84 and 30 minute increases in TTE would be praising ketogenic diets, whereas the subjects with 48 and 51 minute declines in TTE would be cursing them and the subject with 3 minutes increase would be "Meh". Vive la difference!
Also note that sprint capability...remained constrained during the period of carbohydrate restriction. As mentioned in It's all in a day's work (as measured in Joules), exercise above a certain intensity (~85%VO2max) burns significant amounts of carbs, no matter how fat-adapted someone is.
Cont'd on Everyone is Different, Part 3.
Sabtu, 16 Maret 2013
Rabu, 13 Maret 2013
8 VERY COMMON DIET MISTAKES TO BE AWARE OF ...
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| 8 VERY COMMON DIET MISTAKES TO BE AWARE OF |
In the diet of large errors are easy to avoid, but it is still incredibly common. If you're like me diet has become a part of your life. You are on a diet, a diet, or cheating on a diet. Diet or no diet I always seem to struggle to get the results I want to see. Now I know this because I was making some of the big diet mistakes ever. Take a look at these mistakes diet and see if they are the reason that your efforts, diet, not too much.
1. Do Not Exercise
Diet all you want, but you get the weight loss results you want without adding in some exercise. Exercise helps to burn more calories and build muscle. Start little and add up until you find the usual that works for you.
2. Taking Care Of The Scale
Some women do diet mistake of thinking scale. Depending on the number of scale can be daunting. Your weight fluctuates throughout the day. Drinking water, food, or going to the bathroom all the room you can change on the scale. As women our weight even change during the month. If you bloat before your period, the scale may show 2-3 pounds of weight. Instead, focus on the changes in your body and how you feel.
3. Skipping Breakfast
Skipping breakfast is probably the biggest mistake of the diet. You need breakfast. By the time we wake up in the morning to start our day the last time we ate can be like 12 hours ago. We need to fill up our body in order to get everything working properly and to stop us from overdoing it at lunch.
4. Diet Pills
Some diet pills are FDA approved and can help you lose weight, but if they are not used correctly, the weight can not stay with. Diet pills as a crutch instead of weight loss for curb appetite and increase energy, skip the pills and focus on diet and exercise. It is much healthier, and the results will last much longer.
5. Do Not Eat Enough
Another common mistake diet do not eat enough. Your body needs a certain amount of calories to function. There are fewer than 1000 calories can be deadly and insulting to your body. Your body will begin to think that she is hungry and use the muscles to create energy and keep any piece of fat you eat or you. He will also disrupt your metabolism.
6. Part Of The Management
Of course others make a mistake, there is too much, because they do not understand the part of management. Food labels can tell what's good for you is because it has a sufficient number of calories in a serving, but if you're not after the part of the management and measurement of acting that you can actually have two or three times more than you should and blowing your efforts diets.
7. Emotional Eating
Someone ticks you're at work, children stressing you non-stop and do not know if you have enough money to pay the phone bill, what do you do? Grab a bag of chips and drown yourself with food, right? Wrong. Unfortunately, many of us do this, we turn to food to fix our emotions and cope with stress. Find a new way to handle and when you eat, ask yourself if you are eating because you are hungry, or for any other reason.
8. Lack Of Sleep
Sleep is so important for weight loss. If you do not get enough sleep, your efforts than diet may be in vain. Focus on ways to get more sleep and stop this error.
When I was putting together this list, I was amazed at how many of the biggest mistakes I have made diet. It's no wonder I can not get the results or follow any diet plan. Now, I know diet mistakes to see, I think my next go round will be much more successful. How about you, make mistakes what diet you do?
1. Do Not Exercise
Diet all you want, but you get the weight loss results you want without adding in some exercise. Exercise helps to burn more calories and build muscle. Start little and add up until you find the usual that works for you.
2. Taking Care Of The Scale
Some women do diet mistake of thinking scale. Depending on the number of scale can be daunting. Your weight fluctuates throughout the day. Drinking water, food, or going to the bathroom all the room you can change on the scale. As women our weight even change during the month. If you bloat before your period, the scale may show 2-3 pounds of weight. Instead, focus on the changes in your body and how you feel.
3. Skipping Breakfast
Skipping breakfast is probably the biggest mistake of the diet. You need breakfast. By the time we wake up in the morning to start our day the last time we ate can be like 12 hours ago. We need to fill up our body in order to get everything working properly and to stop us from overdoing it at lunch.
4. Diet Pills
Some diet pills are FDA approved and can help you lose weight, but if they are not used correctly, the weight can not stay with. Diet pills as a crutch instead of weight loss for curb appetite and increase energy, skip the pills and focus on diet and exercise. It is much healthier, and the results will last much longer.
5. Do Not Eat Enough
Another common mistake diet do not eat enough. Your body needs a certain amount of calories to function. There are fewer than 1000 calories can be deadly and insulting to your body. Your body will begin to think that she is hungry and use the muscles to create energy and keep any piece of fat you eat or you. He will also disrupt your metabolism.
6. Part Of The Management
Of course others make a mistake, there is too much, because they do not understand the part of management. Food labels can tell what's good for you is because it has a sufficient number of calories in a serving, but if you're not after the part of the management and measurement of acting that you can actually have two or three times more than you should and blowing your efforts diets.
7. Emotional Eating
Someone ticks you're at work, children stressing you non-stop and do not know if you have enough money to pay the phone bill, what do you do? Grab a bag of chips and drown yourself with food, right? Wrong. Unfortunately, many of us do this, we turn to food to fix our emotions and cope with stress. Find a new way to handle and when you eat, ask yourself if you are eating because you are hungry, or for any other reason.
8. Lack Of Sleep
Sleep is so important for weight loss. If you do not get enough sleep, your efforts than diet may be in vain. Focus on ways to get more sleep and stop this error.
When I was putting together this list, I was amazed at how many of the biggest mistakes I have made diet. It's no wonder I can not get the results or follow any diet plan. Now, I know diet mistakes to see, I think my next go round will be much more successful. How about you, make mistakes what diet you do?
Jumat, 08 Maret 2013
The importance of basic activity. STAND UP
Sitting is still killing you and the odd workout will not cure you.
Fascinating piece of research here and the whole paper is available
Fascinating piece of research here and the whole paper is available
Minimal Intensity Physical Activity (Standing and Walking) of Longer Duration Improves Insulin Action and Plasma Lipids More than Shorter Periods of Moderate to Vigorous Exercise (Cycling) in Sedentary Subjects When Energy Expenditure Is Comparable
Conclusions
One hour of daily physical exercise cannot compensate the negative effects of inactivity on insulin level and plasma lipids if the rest of the day is spent sitting. Reducing inactivity by increasing the time spent walking/standing is more effective than one hour of physical exercise, when energy expenditure is kept constant.
Thoughts on Paleo 1 - A reiteration of the narrative of the creation and fall
A number of people in the comments have asked for my thoughts on paleo. This blog has been going for quite a few years and during its life, paleo has certainly been an interest and it has often been identified as a paleo blog. Indeed I received a signed copy of Sisson's Primal Blueprint on its release as I was in the paleo gang, which was then much smaller.
However I am increasingly uncomfortable with "paleo" in its application, assumptions and adherents. I may do a few posts on the issues at play here. As a preliminary observation however, I want to comment on something that I have been thinking about recently: Paleo as a reiteration of the biblical narrative of creation and fall.
Creation and Fall
If you are familiar with the biblical narrative man is created in the image of God and placed in a perfect environment, the Garden of Eden. He is given a prescribed diet and operates in a state of the social and spiritual ideal. The Bible tells the story of how through man's choice - initially signified by a disobedience to God over food - he is excluded from this perfect ideal environment. This is the Fall. He is shut out from the Garden and there are consequences for his health (he now becomes mortal), his lifestyle (he now has to toil), his social life - the marriage relationship is messed up - and his spirituality (he loses his relationship with God). The whole world also suffers and is under the curse of this sin.
Jesus takes the punishment for man's sin and in Him - the second Adam - we gain what we lost, ultimately a place in a new recreated earth, a new environment.
Paleo and the fall
I find hints of this narrative in Paleo. There is a perfect environment from which we have fallen through choices primarily about our food. As a consequence we are suffering in terms of health, social life and even spirituality (the Primal Connection?) The whole world is messed up because of agriculture.
This is perhaps why paleo offers such attraction - it appeals to the same deep hungers that are there in the Bible; the feeling that we are somehow in a messed up and spoiled world, the desire for Eden. Some recognition that all of our lives are ruined through our poor choices? We long for better health, food, relationships and society.
Heretics
Maybe this is also why people become so sectarian and obsessed about their Paleo diet - it becomes their route to salvation. What we used to find in religion we now try to get from diet - the hope, the community. Those that disagree with us and our way are not just wrong....they are heretics destined not for a poor state of health but for damnation.
We need to ease up about all this
However I am increasingly uncomfortable with "paleo" in its application, assumptions and adherents. I may do a few posts on the issues at play here. As a preliminary observation however, I want to comment on something that I have been thinking about recently: Paleo as a reiteration of the biblical narrative of creation and fall.
Creation and Fall
If you are familiar with the biblical narrative man is created in the image of God and placed in a perfect environment, the Garden of Eden. He is given a prescribed diet and operates in a state of the social and spiritual ideal. The Bible tells the story of how through man's choice - initially signified by a disobedience to God over food - he is excluded from this perfect ideal environment. This is the Fall. He is shut out from the Garden and there are consequences for his health (he now becomes mortal), his lifestyle (he now has to toil), his social life - the marriage relationship is messed up - and his spirituality (he loses his relationship with God). The whole world also suffers and is under the curse of this sin.
Jesus takes the punishment for man's sin and in Him - the second Adam - we gain what we lost, ultimately a place in a new recreated earth, a new environment.
Paleo and the fall
I find hints of this narrative in Paleo. There is a perfect environment from which we have fallen through choices primarily about our food. As a consequence we are suffering in terms of health, social life and even spirituality (the Primal Connection?) The whole world is messed up because of agriculture.
This is perhaps why paleo offers such attraction - it appeals to the same deep hungers that are there in the Bible; the feeling that we are somehow in a messed up and spoiled world, the desire for Eden. Some recognition that all of our lives are ruined through our poor choices? We long for better health, food, relationships and society.
Heretics
Maybe this is also why people become so sectarian and obsessed about their Paleo diet - it becomes their route to salvation. What we used to find in religion we now try to get from diet - the hope, the community. Those that disagree with us and our way are not just wrong....they are heretics destined not for a poor state of health but for damnation.
We need to ease up about all this
Selasa, 05 Maret 2013
Nothing to report, so...
...here's a YouTube video of me singing "The time of my life" by Bill Medley & Jennifer Warnes, backed by Jukebox at the Falkners Arms in Fleet on 1st February 2013.
EDIT: The video is temporarily unavailable.
EDIT: The video is temporarily unavailable.
Minggu, 03 Maret 2013
Why I post less "science" than I used to
This blog has recently been on a bit of a simplicity kick. I've been pointing out how desperate we all are for novelty - because we are desperate for immediate results - and how that makes us vulnerable to all sorts of hype and fad approaches to diet and exercise. The basics - good sleep, real food, daily activity, strength training, stand up straight - are boring but effective.
Each of these elements however also comes with a bunch of sectarianism and argument. Sleep - in total darkness, with no electronics within 10 metres; real food - paleo or not paleo, high carb, low fat, etc etc etc; daily activity - run or don't run...if you run it better be in minimal shoes POSE style and sitting is toxic; strength training - is vital....but it needs to be SuperSlow (TM), you need to do barbell squats (!) or take note of the unique physical properties of kettlebells; posture - do you Gokhale?
I've been there with all of these trends....and am finding it harder to get as excited about any of it anymore. I don't think there is any magic (apart from consistency on the basics. And strength training can do wonderful things)
It doesn't mean that all this debate is not important - it is - but what is more important is simply that people do something. (and do it safely)
Anyway, that was not what I was going to write.
I wanted to point to this piece, which explains why I am less prone to posting random links to scientific abstracts than I used to be. People throw abstracts at each other in these arguments, yet sometimes these studies do not even say what the combatants think that they do.
The rate at which psuedo-information flies around has now reached epic proportions. And not in a good way.
I have been that eff-tard
Each of these elements however also comes with a bunch of sectarianism and argument. Sleep - in total darkness, with no electronics within 10 metres; real food - paleo or not paleo, high carb, low fat, etc etc etc; daily activity - run or don't run...if you run it better be in minimal shoes POSE style and sitting is toxic; strength training - is vital....but it needs to be SuperSlow (TM), you need to do barbell squats (!) or take note of the unique physical properties of kettlebells; posture - do you Gokhale?
I've been there with all of these trends....and am finding it harder to get as excited about any of it anymore. I don't think there is any magic (apart from consistency on the basics. And strength training can do wonderful things)
It doesn't mean that all this debate is not important - it is - but what is more important is simply that people do something. (and do it safely)
Anyway, that was not what I was going to write.
I wanted to point to this piece, which explains why I am less prone to posting random links to scientific abstracts than I used to be. People throw abstracts at each other in these arguments, yet sometimes these studies do not even say what the combatants think that they do.
Hey, eff-tard with the abstract link. Yeah. You
I have been that eff-tard
Sabtu, 02 Maret 2013
more Floor Time
I had a post a few weeks ago that looked at the idea of standing up from the floor and sitting to the floor as a good test of general functional ability and health. I also mentioned the ideas of Philip Beach who has a set of moves built around this that he calls erectorcise.
I am convinced of the value of all that stuff ad it was interesting to read Dan John take up the same idea in a piece he published this week. He calls it groundwork:
Or you can always just crawl....
I am convinced of the value of all that stuff ad it was interesting to read Dan John take up the same idea in a piece he published this week. He calls it groundwork:
Literally, we need to roll around on the ground more. I have one bit of advice for my older clients: watch all the television you want, but you must be on the floor sitting when you do. Try this. You'll find soon that you roll, pivot, twist, change, and flop the whole show.
It's a cheap workout.
When I assess most programs, groundwork is usually a few sets of crunches and that's it. Groundwork, tumbling and wrestling can transform a program in a few weeks, but few will adopt this simple strategy. Something as simple as the rolling portion of the Turkish get-up is a good start and I suggest everyone begin adding more work from the floor.
Or you can always just crawl....
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