Don’t Sit Down
Feb 7
Came across an interesting study about the health impacts of sitting for long periods of time. Even if you exercise regularly, long periods of sitting down can impact on your health. Weird, isn’t it?
What they suggest is that we need to reduce or break-up prolonged sitting time with light intensity and moderate to vigorous intensity physical activities. They also suggest that perhaps we should break up our exercise time in order to achieve this. So, instead of going to they gym for an hour and a half and doing nothing for the rest of the day, we should do 20 minutes of exercise 4 or 5 times during the day.
It sounds great in theory but the reality is that most of us have jobs or are running households and this just isn’t practical. Maybe employers can lead they way and show more flexibility in the workplace????
Fish Oil Benefits
Feb 1
Fish Oil is a real health wonder and it seems like more and more info is being released about it every month. Recently I saw a report about how 6 grams a day was reducing arthritis in elderly people. In some cases fish oil was almost curing the arthritis.
With myself I used to get some mild eczema which was a result of the natural oils of the skin drying out. It causes a mild rash which can become quite irritating. Once I started taking fish oil my eczema is virtually cured. The fish oil has made a massive difference and I take 3 grams a day, every day of my life. Sometimes during winter I still get a little case of the eczema but it has never come back the way it used to. The fish oil has replentished the oils in my skin and has restored it’s natural balance.
Fish oil is derived from the tissues of oily fish. It is recommended for a healthy diet because it contains the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are precursors to eicosanoids that reduce inflammation throughout the body.
Some experts believe that taking fish oil can help regulate cholesterol in the body, because fish oil has high levels of omega-3 fatty acids. On average, our national diet is very high in omega-6 acids from our large consumption of red meat and vegetarian products. We are still lacking in omega-3 fatty acids as we generally do not consume a high level of seafoods.
Fish Oil Affects Neuronal Growth
Studies conducted on prisoners in England showed a drop in assault rates where the inmates were fed seafoods high in omega-3 fatty acids. The higher consumption of these fatty acids corresponded with a drop in the assault rates compared with the prisoners that were not fed seafood.
Another Finnish study found that prisoners who were convicted of violence had lower levels of omega–3 fatty acids than prisoners convicted of nonviolent offences.
It’s Amazing What Fish Oil Can Do For Your Health and Your Body
It was suggested that these kinds of fatty acids are responsible for the neuronal growth of the frontal cortex of the brain which, it is further alleged, is the seat of personal behaviour.
Studies published in 2004 and 2009 have suggested that fish oil may reduce the risk of depression, and importantly, suicide risk. One such study took blood samples of 100 suicide-attempt patients and compared the blood samples to those of controls and found that levels of EPA were significantly lower in the washed red blood cells of the suicide-attempt patients.
Fish Oil Is Brain Food
These studies show that fish oil really is brain food. Fish oil is also great for the brain development in babies from gestation right through to early infancy.
Since 70% of brain development occurs while your baby is in the womb, what you eat in pregnancy is really important. Essential fatty acids such as DHA are vital for brain and eye development in babies, especially during the last three months of pregnancy and the first 18 months of life.
The best dietary sources of DHA include fatty fish like tuna and salmon, fish oil and liver. DHA is abundant in breastmilk, and one recent study even showed that mothers with high levels of DHA had babies with more regular sleep patterns. So be sure to eat plenty of DHA-rich foods while breastfeeding.
Fish Oil – Cures All
It’s amazing what fish oil can do for your health and your body. If you haven’t tried this stuff before, try it. If you have any skin problems or inflammation in the body… try fish oil. As far a doses go, try one capsule 3 times a day with food. That’s about 3 grams.
See how you feel after two weeks, I believe you will feel the difference.
You ain’t THAT Special
Jan 29
You are human
Your body works exactly the same way that mine does. In terms of physiology… you are not unique. Humans can be categorised into general groups and body types, but that’s where the differences end.
There has always been a myth that your exercise program needs to be tailored especially for you OR that you need to DISCOVER what works for you. It appeals to us that we should have something especially for us. We like to feel unique and special.
The reality is however:
- There is a finite and predictable amount of muscle you can build based on your body type
- Your metabolic rate is determined by your lean body mass and controlled within a tight range
- You lose body fat by eating less calories than you burn (it’s the ONLY way)
- Everyone’s body digests and reacts to food the same way (taking into account disease or allergies)
The original exercise sequences and programs developed over time by professional and olympic coaches still work. Physiologists already know that the way that our bodies build muscle and burn fat haven’t changed in thousands of years and you don’t need any newfangled, trendy way of making these processes happen.
You don’t need anything SPECIAL. You need DISCIPLINE and COMMITMENT. You need to stop following TRENDS and focus on the SIMPLE stuff that WORKS.
EAT LESS and TRAIN SMART
Warming Up
Jan 25
Warm up Routine
This is a nice warm up routine based mostly on dynamic stretching movements. This type of routine would be great for martial artists, climbers, crossfit, cyclists etc… or just for general health and fitness. Do this every morning when you wake up and feel great!
- stiff shoulders and ready for bed… #
- http://conditioningresearch.blogspot.com/2010/01/to-burn-fat-dont-eat-carbs-before.html #
Buy These eBooks
Jan 20
I’m such an impulse buyer that I bought these ebooks IMMEDIATELY after seeing the websites:
How Much Protein?
Eat Stop Eat
These are the COOLEST ebooks I’ve read in a while. That’s why I posted all those excerpts about them.
I’ll quit yapping about it …you can read about them here:
How Much Protein?
Eat Stop Eat
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HERE’S WHY I’M A WEIRDO
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So, the guy who owns these products is an entrepreneur as well as a health & fitness freak and he gave me a review copy of each of these books for free so that I could promote them as an affiliate… but I bought them anyway.
And the reason why???
I didn’t want to have to email him and ask for it… and then wait on his response…
I wanted them NOW.
So I bought the ebooks immediately. (It’s cheap anyway).
Whatever.
Here’s the deal – this is GOOD. I highly recommend these ebooks because they WILL HELP YOU.
I’m already implementing what I’ve learned. Check it out:
On Protein
Jan 18
Final thoughts on Protein
For the purpose of building muscle mass I think the goal should be a general recommendation of 70-120 grams of protein per day, and this should be an average intake. As long as you average around 70-120 grams per day you could be lower on some days and slightly higher on others, but muscle growth will still occur.
There is no magic to the strict time period of 24 hours. We live our lives in 24 hour chunks out of convenience with the sun’s schedule, but we tend to assume our nutritional and metabolic needs work this way as well, but this isn’t the case. There is no reason to stress over the amount of protein you have eaten over a 24 hour period, some days you’ll be a bit higher, some days you’ll be a bit lower, it’s the average over weeks and months that matters not hours and days.
Finally, since the average protein intake in North America is roughly 90 grams per day the vast majority of us are already eating enough protein to support muscle growth. Therefore, we don’t need to obsess over our protein intake the way fitness magazines and nutrition experts suggest we should.
Based on all of this research it seems clear to me that there is a very good chance that you don’t need to change anything in your diet and can enjoy the foods you like knowing that you are not hindering your muscle growth.
You don’t need to worry about eating a certain proportion of your diet as protein, or use special protein sources every couple of hours. In fact, I would even argue that you do not have to think of foods as protein containing and non-protein containing foods. Eggs contain an average of 6 grams of protein and are largely considered to be a protein food. A piece of bread contains roughly 5 grams of protein and is NOT considered a protein food.
This type of obsessive compulsive eating and extreme focus on the individual nutrients contained within foods is simply not required in order to increase your muscle mass.
This post is an excerpt from the ebook written by Brad Pilon titled How Much Protein?
- supposed to go to gym tonight but helped girlfriend move house… gym tomorrow
# - gotta get back into my diet, xmas is over now :p #
- back into low carb, high protein eating…. with some fasting thrown in too #
- my girl is visiting… gonna make pizza tonight #
- love my new program, shoulders are getting a good workout #
- doing a new program of higher rep work, really sore shoulders at the moment… #
