What makes a strength training program good?
Is it good if it makes you sweaty, nauseous and leaves you incapacitated for several hours? Fortunately no, sweat and nausea can be produced by eating tainted Indian food (or any bad food); temporary physical symptoms are not a guarantee of an effective program.
A good program is a well-designed program that achieves a specific goal for the participant; the key word here is DESIGN. Design suggests planning with an end goal in mind. Randomly combining a bunch of difficult exercises does not qualify as design; design requires a specific goal from the participant or participants.
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“Behind every worthwhile curve, there is a muscle.” – Dr. Lynne Pirie “Getting Built”
Every day, countless people embark on exercise programs that promise to make them “long and lean”, “firm and strong,” or “ripped and functional,” all in record time.
Everyone from talk show hosts to hip-hop dance instructors are getting in the mix, pedaling programs that are “scientifically proven” to perfectly sculpt your body or reshape your glutes to perfection.
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We all love sugar. Sweets make us happy; have you ever seen anyone frowning while eating a hot fudge sundae? Sugar is in all the cookies, cakes, and pies that we devour with friends and family during holidays and celebrations. Wherever something fun is happening, sugar is close by ready to provide a short boost of energy.
The problem lies in the quantity and frequency in which most people consume sugar. Humans are well equipped to deal with an infrequent surge of sugar; we don’t do well when it becomes a part of our daily food intake. A little bit of sugar is actually bad for you; a lot of sugar is really bad and will shorten your lifespan.
Here are my top 5 reasons why you should eliminate sugar from your daily menu.
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1) If the vegan/vegetarian lifestyle catches on, it may
reduce the price of grass-fed beef due to decreased demand. This will save me an
ass-load of money and I’m all for saving money.
2) Whenever a new pro-vegan/vegetarian study is published,
it decreases my wait time at the meat counter (I don’t even have to take a
number). Awesome!!!
3) If by lucky chance I happen to be amongst a pack of vegan
males, I feel like a freaking superhero because I have well-defined muscles and
they don’t.
GO VEGANS
Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.
This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat.
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1. Get enough deep and restful sleep. If you can wake up without an alarm clock, you are probably getting enough sleep. For most, 7 -9 hours of deep restful sleep is ideal. When I say deep and restful, that means you get uninterrupted continuous sleep; no bathroom breaks, no tossing and turning, just sleep. The following suggestions may help you accomplish this:
-No food or drink, only water, 2 hours before bedtime
· No caffeine or stimulants after 2 pm
· Take 300-500 mg of a high quality magnesium supplement with you last meal or snack
· Make sure all electronic devices are off and at least 4 feet from your bed
· Room should be pitch black
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Researchers at the University of Pittsburgh have determined that healthy young adults (18-25 yrs of age) who took an Omega-3 supplement for 6 months, experienced an improvement in working memory.
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A recent study published in The American Heart Association journal, “Stroke”, showed that older, non-disabled people who engaged in regular physical activity reduced their risk of vascular related dementia by 40% and cognitive impairment by 60%. The lead author of the study, Ana Verdelho, MD., a neuroscience researcher, suggests that physical activity of moderate intensity performed 3 times/ week can help prevent cognitive decline.
American Heart Association (2012, November 1). Regular physical activity reduces risk of dementia in older people. ScienceDaily.
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Research shows that oral consumption of L-Carnitine significantly increases fatty acid(body fat) oxidation in healthy adults. Subjects consumed 1 gram (1000 mg) of L-Carnitine 3 times/day, for a total of 3 grams/ day. The majority of subjects, even those without Carnitine deficiency, showed an increase in fatty acid oxidation (burning).
Metabolism, Volume 51, No 11: 1389-91, 2002
If you are currently on a fat loss regimen, make sure you add 3-4 grams of L-Carnitine to your daily supplement plan. Take one gram, 3 times/day to get a minimum of 3 grams. Make sure to purchase L-Carnitine tartrate, which is the preferred form of L-Carnitine.
This is my updated and improved recipe for gluten-free, high-protein pancakes.
Preheat high quality non-stick skillet to medium heat.
In blender, combine the following ingredients:
- 6 oz Vanilla Unsweetened Almond Milk
- 1 7-oz container Fage 2% Yogurt, Plain
- 2 Whole Organic Eggs
- 1 teaspoon Vanilla Extract
- ½ teaspoon cinnamon
Slowly add the following pancake/protein powder to mixture:
- 1 cup Pamela's Gluten-Free Pancake Mix
- 1/3 cup Jarrow Organic Vanilla Whey Protein
- 1/4 to 1/2 cup Gluten-Free Oatmeal
Mix until completely combined. If too thick, add 3-4 oz. water to blend.
Cook pancakes in Organic Coconut oil and butter mixture.
Top with applesauce or a small amount of maple syrup.
Enjoy.